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The Week Ahead – 3/24/25
Friends, Team, We hope everyone has been enjoying the lovely weather and the equally lovely workouts. The week ahead: Monday - Cindy + Rowing. Lots of volume on pull-ups, push-ups, and air squats. At our [...]
The Week Ahead – 3/17/24
Team, Friends, Amazing work by so many over the last few weeks... the Open pushed us, and our community rallied around the challenge. Thanks for making this all so much fun. The week ahead: Monday [...]
The Week Ahead – 3/10/25
Team, It's looking like it's going to be a beautiful week. Friday marks the final CrossFit Open WOD. Remember, we'll wait until Thursday's announcement to plan our Saturday Partner WOD. No double strength this week. [...]
The Week Ahead – 3/3/25
Team, Week One of the Open is gone in a whirlwind, and we're on to the second challenge this Friday. If you haven't already, I think our Facebook/Instagram had a few snippets of Friday Night's [...]
The Week Ahead – 2/24/24
Team, Hope everyone is ready to hit another strong week of training! Here’s what’s coming up: The Week Ahead: Monday – We kick things off with “Ghost”, a Crossfit Benchmark where the score is total [...]
The Week Ahead – 2/17/24
Team, I hope you all are doing well! I made a mistake last week and mentioned 1 RM Snatch would show up this week. I was wrong, and it will show up next week. For [...]
WOD
050125
STRENGTH A1 - Ring Push-Up 4x5 @ Weight or 4x5+ @ Strict or 4x8+ @ Band A2 KB Pullover 4x12 (53/35) WOD AMRAP 24 19 Cal Row 60 Double Unders 25 DB Anchored AbMat Sit-Ups
043025
Double Strength A1 Deadlift 8-8-5-5 A2 Strict Press 8-8-5-5 B1 Barbell Good Morning 4x8 (115/75) B2 Yates Row 4x6
042925
Strength/Skill A1 Kipping Handstand Push-Up 4xMax Effort or Box Handstand Push-Up 4x5 or Banded Down Dog Push-Up 4x8 A2 Wide Grip Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ [...]
042825
STRENGTH A1 - Back Squat 8-8-5-5 A2 - Seated Box Jump 4x3 for Max Height WOD 12 Minutes on Clock 50 Wall Balls (20/14) Run 800m Time Remaining: Max Effort Box Jump Overs (24"/20") [...]
042625
STRENGTH A1 - Bench Press 4x5 A2 - Single Arm Tricep Kickback 4x10/Arm (15/10) Partner WOD You Go I Go AMRAP 16 3 Power Clean (135/95) 3 Front Squat (135/95) 6 Side Shuffle 6 OTB [...]
042525
STRENGTH A1 - Kipping Handstand Push-Up 4x6-8 Or Box Handstand Push-Up 4x5 or Banded Down Dog Push-Up 4x8 A2 - Powell Raise 4x10/arm WOD 80 Box Step Ups (40/leg)(1x50/1x35) 100 DB Anchored AbMat Sit-Ups 80 [...]
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