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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 [...]
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 [...]
WOD
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STREGNTH A1 Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict 4x3/Side @ 5s Negative A2 Handstand Kick-Up 4x5* *hold top for 5s, try not to move hands WOD AMRAP 11 15 Cal Row 8 [...]
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Core Strength EMOM 9 1 12 Superman Arch Pulse (2s Pause) 2 12 Straight Arm Side Plank Pulse 3 12 Straight Arm Side Plank Pulse* *DB at hips if easy WOD 4 Rounds for Time [...]
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DOUBLE STRENGTH A1 Sumo Deadlift (2) 5-5-3-3 A2 Half Kneeling Landmine Press 4x5/Arm B1 KB Front Rack Bulgarian Split Squat (3) 4x5/Leg B2 Australian Row 3x10* *supine/underhand grip
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Partner WOD You Go I Go Partner WOD You Go I Go 10 Rounds (5 Each) 4 Front Squat (155/105) 6 Push-Up 8 Wall Ball (20/14) then 10 Rounds (5 Each) 10 DB Renegade Row [...]
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STRENGTH A1 Power Position Power Clean + Power Clean 2-2-2 *Build to WOD Weight WOD 4 Rounds 2 Power Clean (185/135) 5 Burpee Over Bar 2 Power Clean (185/135) Run 200m Rest 120s
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STRENGTH A1 Bulgarian Split Squat (2) 4x5/Leg A2 Supported Single Leg RDL (2) 4x8/Leg WOD 6-5-4-3-2 Push Jerk (135/95) 15 KB Swings (53/35)
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