Monday March 20th WOD
Strength: Shoulder Press 1x4 @ 65% 1x4 @ 70 % 1x4 @ 75% 1x4 @ 80% 1x4 @ 85% Conditioning: 15 min AMRAP 5 Push Press (125/85)(115/75) 10...
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Stephanie
- 2 days ago
- 1 min
Saturday March 18th WOD
Partner WOD: 30 Rounds. (Partners alternate rounds ) 4 double DB box steps over (40/25) 3 Pull ups 2 wall walks 1 Heavy Clean and Jerk
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Stephanie
- 3 days ago
- 1 min
Friday March 17th WOD
Happy St. Patrick's Day WOD! Strength: 10 Min EMOM 1 Deadlift 2 Hang Squat Cleans 1 Hang Power Clean 1 Push Jerk Conditioning: "Luck of...
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Stephanie
- 4 days ago
- 1 min
Thursday March 16th WOD
Strength: Bench Press 1x5@ 65% 1x5 @ 70% 1x5 @ 80% 1x3 @ 85% 1x2@ 95% Bicep Curls: 3x10 per arm Triceps: DB Kick Backs 3x10 per arm...
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Stephanie
- 5 days ago
- 1 min
Wednesday March 15th WOD
Conditioning: For Time 1200m/1000m Row 60 Hang Power Snatches (115/75)(95/65) 60 Handstand pushups/Kneel and Press 800m/600m row 40 Push...
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Stephanie
- 6 days ago
- 1 min
Tuesday March 14th WOD
Strength: Back Squat 1x5@ 65% 1x5 @ 70% 1x5 @ 80% 1x3 @ 85% 1x2@ 95% Conditioning: 4 Rounds 15 Weighted Sit ups (45/25) 15 (Right Leg)...
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Stephanie
- Mar 12
- 1 min
Monday March 13th WOD
Strength: Shoulder Press 1x5@ 65% 1x5 @ 70% 1x5 @ 80% 1x3 @ 85% 1x2@ 95% Conditioning: 7 Rounds 5 Pull Ups 10 Hang Power Clean...
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Stephanie
- Mar 11
- 1 min
Saturday March 11th WOD
Conditionlong; For Time: 100 Wall balls 20/14 lbs 100 Toes to bar or hanging knee raises 100 Power snatches 95/65 lbs 100 Back squats...
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Stephanie
- Mar 9
- 1 min
Friday March 10th WOD
Strength: Find a Heavy OHS Conditioning: 3-9-15-21-15-9-3 Deadlifts (205/155)(185/135) Box Jumps (24/20) Pull ups
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Stephanie
- Mar 8
- 1 min
Thursday March 9th WOD
Strength: Bench Press 4 @ % 65% 4 @ 75% 4 @ 80 % 4 @ 80% 4 @ 80% Bicep curls 3x12 (each arm) Tricep Ext 3x12 Conditioning: 12 min CAP 10...
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Stephanie
- Mar 7
- 1 min
Wednesday March 8th WOD
Conditioning: 30 Min Amrap Partner WOD (split reps evenly) 500m ROW Split 4 Clean and Jerks (125/85)(115/75)(95/65) 20 HSPU/Kneel and...
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Stephanie
- Mar 6
- 1 min
Tuesday March 7th WOD
Strength: Back Squat 4 @ % 65% 4 @ 75% 4 @ 80 % 4 @ 80% 4 @ 80% Conditioning: 4 Rounds 20 UNBROKEN Front Squats (135/95)(125/85)(115/75)...
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Stephanie
- Mar 5
- 1 min
Monday March 6th WOD
Strength: Shoulder Press 4 @ % 65% 4 @ 75% 4 @ 80 % 4 @ 80% 4 @ 80% Conditioning: "Cindy" 20min AMRAP 5 Pull ups 10 Push Ups 15 AIr Squats
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Stephanie
- Mar 3
- 1 min
Saturday March 4th WOD
OPEN WOD 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight...
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Stephanie
- Mar 2
- 1 min
Friday March 3rd WOD
Strength: 10min EMOM 1 Deadlift 1 Hang Clean 2 Hang Squat Cleans Conditioning: 3rds 12 Deadlifts (225/155)(185/135) 12 Burpees 9...
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Stephanie
- Mar 1
- 1 min
Thursday March 2nd WOD
Strength: Bench Press 6@ 65% 6 @ 70% 6 @ 80 % 3 @ 90% 2 @ 95% Conditioning: 14 Min EMOM 5 Renegade Row (40/25)(35/20) 12 Weighted Sit ups...
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Stephanie
- Feb 28
- 1 min
Wednesday March 1st WOD
Happy March!!! Conditioning: Partner WOD: Partners alternate rounds: 50 rounds: 3 Hang power snatches (115/75 lbs)(95/65) 4 Pull...
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Stephanie
- Feb 27
- 1 min
Tuesday Feb 28th WOD
Strength: Back Squat 6 @ 70% 6 @ 80 % 3 @ 90% 2 @ 95% Conditioning: 15min AMRAP 20 DB Split Squats (10 per leg) (45/25)(35/20) 8 Squat...
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Stephanie
- Feb 26
- 1 min
Monday Feb 27th WOD
Strength: Shoulder Press 6 @ 70% 6 @ 80 % 3 @ 90% 2 @ 95% Conditioning: 100 Double Unders / DB Hop Overs 50 Air Squat 10 Hang Power Clean...
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Stephanie
- Feb 24
- 1 min
CrossFit Open WOD 23.2
23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee...
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