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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 [...]

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 [...]

The Week Ahead – 02/10/25

Team, Damn, just when we were getting our running groove going there might be more snow! Lucky for us the temps are "higher" than last time, and our running this week is Friday. All the [...]

The Week Ahead – 02/03/25

Friends, The week ahead and commentary: Monday - Keep it simple yet challenging... Medium distance AMRAP with Squat Clean at 185/125, chest to bar pull-ups or bar muscle up option, and 200m run. Prior to [...]

The Week Ahead – 1/27/25

Friends, Looks like some above-freezing temps, so we'll start the week getting back outdoors. The week ahead: Monday - Strength is Floor Press and inclined seal row. Can you go heavier on floor Press than [...]

WOD

051725

Partner WOD You Go I Go 12 Rounds 4 Squat Clean (155/105) (6 each) Run 100m (Together - 6 each) then, divide however, but one movement at a time: 120 Reverse Lunges 100 Floor Press [...]

051625

Strength A1 Weighted Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x3-5 @ 5s negatives A2 DB Top Down Row 4x16 (8/arm) WOD 10-8-6-4-2 Handstand Push-Up 8 Burpee Deadlift (2x50/2x35) 10 DB Step Up [...]

051525

Strength E90sx6 Power Clean 2-2-2-1-1-1 WOD 4 Rounds for Time 20 DB Snatches (1x50/1x35) 400m Sprint Rest 120s

051425

WOD 6 Rounds 5 Front Squat (155/105) 7 Toes to Bar 16 Renegade Row (2x50/2x35) Beach Muscles EMOM 9 30s Work/30s Rest 1 - Max Barbell Reverse Curl (45/35) 2 - Max Overhead Band Tricep [...]

051325

Strength A1 - Deadlift 6-6-4-4 A2 Half Kneeling Landmine Press 4x8/arm B1 DB Deficit Reverse Lunge 3x16 (8/leg) B2 Commando Chin-Up 3x3/side @ Weight 3x2+/side @ Strict bodyweight 3x5 @ Banded Normal Chin Up or [...]

051225

WOD Fight Gone Bad 3 Rounds 5 Stations - 1 Minute Max Effort at each - 17 minutes total 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps [...]

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