Today

  • Presidents Day WOD
  • Warm Up:
  • Coaches Call
  • Strength:
  • Sumo Deadlift High Pull Practice
  • WOD:
  • ?ZEUS?
    U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds for time of:
30 Wall balls (20,14)
30 Sumo deadlift high-pulls (75,50)
30 Box jump (20)
30 Push press (75,50)
30/21 calorie row
30 Push-ups
10 Body weight back squats from the rack.

*Choose loads that allow you to perform your sets 2 or less. Your back squat set should be unbroken. 1 bar per athlete.  Back squat must come from the floor.

02/15/2020

Warm Up:Games - Coaches Call Strength:Muscle Up (Bar and Ring) WOD:For TimeBuy in: 400m RunThen:5-10-15-20-25- Pull-Ups - Single Db Box...

02/14/2020

2/14Warm Up:Coaches call Strength:Back Squat (3 sec down, 3 sec pause, 3 sec up)4x5Super Set will 30 Sec HandStand HoldWOD:10 T2B10 DB Hang Clean...

02/13/2020

2/13Warm Up:Coaches CallStrength:9-8-7-6-5-4-3-2-1Strict Push Ups  (mod to elevated or knees)DB or KB Single Leg Deadlifts (each leg)WOD:3RFT15...

02/12/2020

Warm Up:MobilizeWOD A.800m Run60 Swings40 Ball Slams20  Strict Pull UpsWOD B.3 RFT25 Wall Ball15 Cal Row10 Devils Press (25/35)

02/11/2020

Warm Up:Coaches call Mobility/Core Stabilization for liftStrength:A. 2 Hang Muscle Snatch + 2 Muscle Snatch 3 setsB. 2 Hang Power Snatch + 2 Power...

02/10/2020

Warm Up:5 Banded Pull Downs10 KB Single FR Slow squats (5/5)15 Jump Jacks10minsStrength:Bench Press 5x5WOD:5 Pull Ups10 Push Ups15 Squats15min AMRAP

02/08/2020

Warm Up:Coaches Call - GamesWOD:15 Thrusters (65/95#)200m Run4 RoundsREST 3 MIN - then:21-15-9-6-3Cleans (95/135#)Front Rack LungesHSPU 

02/07/2020

Warm Up:Ladder DrillsTabata:OH Squats w PVCT2B/Sit UpsKB SwingsPull UpsBurpees

02/06/2020

Warm Up:Ring Holds 1/2 TGUPistolsWOD:80 Man Climbers60 Wall Ball400m Row or Run30 Push Jerks (135/95)400m Row or Run60 Wall Ball80 Mtn Climbers

02/05/2020

Warm Up:Tabata Squats and Hollow Hold (alt exercises)Strength:Front Squat1-3 @85-90% + 10 @ 65-70%x4WOD:4 Hang Power Snatches6 Pull Ups8 Box Jumps6min...

02/04/2020

Warm Up: Coaches Call MU and HS walk practiceStrength:Double KB Clan and Jerkwork up to heavy KB'sWOD:Lap in backyard Double KB OH Walk12 Cal...

02/03/2020

Warm Up:Coaches CallStrength:EMOM 12min1. 5-10 Pull Ups2. 8-10 Barbell Rows3. 10-15 Hollow RocksWOD:1-2 Rope Climbs10 KB Swings40 DU'sx6

02/01/2020

Warm Up:25 Ball Slams25 Push Ups25 Weighted Box Walk Oversx2Strength:Deadlift 5x5then:Deadlift Deficit (on plate)10x3Sumo Deadlift 10x3Finisher:5...

01/31/2020

Warm Up:Coaches CallStrength:12 min alt EMOM1. 5 kipping slow negative HSPU2. 8 Seated DB Strict Press (straight legs on floor)3.  10 Plank to...

01/30/2020

Warm Up:Mobility - Coaches CallStrength:Power Clean + Hang Squat Clean + 2 Split Jerkswork up to moderate weight good formWOD:500m Row12 Alt. DB...

01/29/2020

Warm Up:Box Drills & Mobility Strength:8/8 Single Leg Step Downs (KB Front Rack Position)2/2 TGU8-10 Ring Dips WOD:50 Wall Ball50 Sit...

01/28/2020

Warm Up:Coaches CallStrength:Back Squat 3 @ 75-80% + 10 @ 55-60%go heavier than last timerest as needed - go up 10 LB's each set Total of 3...

01/27/2020

Warm Up:Banded Mobility - Foam RollStrength/Core:5-10 HSPU + Lap of Table Top Bear Cawl with Plate x32-6 Ring Muscle Ups + 14 KB Plank Pass Throughs...

01/25/2020

Warm Up:Games (plate rope pull, "America")Partner WOD:100 Wall Balls30 Synchro single arm Front Rack Lunges (35/55)40 Chest to Bar Pull Ups / Pull...

01/24/2020

Warm Up:Coaches CallWOD:5 Push Ups10 Burpees 15 Leg Raises20 KB Swings25 Lateral Hops over KB (or toe touches x2)5RFT

01/23/2020

Warm Up:10 MB Squat Clean and Press30 sec Hollow Hold3 Inchwormsx3Strength:20min to find 1RM Split JerkWOD:200m Farmers Carry75 DU's25 Cals on...

01/22/2020

Warm Up:15/15 Banded Booty March10-15 Banded Lat Pull Downs20 Banded Dead Bugs15 Feet Together Bridgesx2Strength:Deadlift 5x5WOD:12 EMOM1. 5-10 Pull...

01/22/2020

01/21/2020

1/21Warm Up:Coaches CallStrength:6 Push Press (You pick)5 Bottom Up KB Press (5/5)1-2 Strict Skin the Cats or 3-5 Strict K2E4 setsWOD:10 Alt TGU (DB...

01/20/2020

Warm Up:5 Dive Bomber Push Ups10 Floor Toes to KB15 Squats with KBx3Strength:Back Squat 3 reps at 75-80% + 10 reps 50-55%go up 10lb each set, 3...

01/18/2020

Warm Up:Group PickPartner WOD: Run 400m20 overhead squats (135/95lb)15 synchro burpeesRun 400m30 power clean and jerks15 synchro burpeesRun...

01/17/2020

1/17/2020Warm Up:Coaches CallStrength:Strict Press 5x5WOD:250m Run, Row or Erg2-5 Squat Snatches6 Rounds - 1 min rest between roundsgo up in weight...

01/16/2020

1/16/2020Warm Up:20 Squats20 Alt Pistols30-45 Set Wall Sit with KB15min WOD:100m FR Farmers Carry40 Ball Slams40 Lateral Hops Over Ball100m...

01/15/2020

Warm Up:10 MB Cleans15 Banded Pull Side Plank (each side)30 Sec Hollow Holdx3Partner WOD:**800m Run Togetherthen - 5 rounds each, I go, you go:5 Power...

01/14/2020

1/14/2020Warm Up:Coaches Call Warm Up for Lift -Pause Split Jerk + Split Jerk - pause at bottom of first rep splitwork up to moderate weightWOD:2...

01/13/2020

Warm Up:5 Pull Ups + 10 sec chin up hold8 Barbell Rows with Pause at top10-15 Banded Lat Pull Downs4 roundsWOD:4 Burpee Pull Ups (4 MU's Rx+)8 Box...

01/11/2020

Aleisha's Birthday WOD:            1-7-8484 Burpees as a groupthen:10 Deadlifts10...

01/10/2020

Warm Up:Banded HugsBanded Lat Pull DownHollow RockInchworm with DB'sPractice:Skin The CatsWOD:30 Cals Assault Bike30 Wall Ball30 GHD Sit Ups30...

01/09/2020

Warm Up:1 min eachPlank Push UpsKB Front Rack Single KB Slow Squats (30/30)DB Death MarchPartial Turkish Get Up (30/30)3 roundsStrength:Bench Press...

01/08/2020

Warm Up:3 Inchworms6 MB OH Alt. Rvs Lunges9 MB Push Ups (3/3)12 MB Kneeling Chops12minsStrength:3 Power Cleans + 3 Split Jerkswork up to heavy...

01/07/2020

Warm Up:30 secs Hand Stand Hold20 Single Leg Bridges 10/1020 Side Plank Powell Raise 10/103 setsWOD:100 Air Squats80 Mountain Climbers60 Alt DB...

01/06/2020

Warm Up:12min EMOM1. 7-10 Strict Toes to BAr2. 10-20 Leg Lifts over KB3. KB Front Rack WalkStrength/Practice:ThrustersWOD:15 Push Ups50 DU's15...

01/04/2020

Warm Up:Coaches CallPartner WOD:800m Run together50 Power Snatches (65/95)800m Run100 Wall Balls (14/20)800m Run50 Burpee Box Jump OversFinisher:Group...

01/03/2020

Warm Up:8 Push Ups9 Knee Tuck with Clap10 Good mornings (Banded)4 Rounds Strength:8 Strict Press9 K2E10 Good Mornings (with Press Bar)4...

01/02/2020

6pm Class Tonight OnlyWarm Up:Coaches CallStrength:Back Squat 5x5 + 2x2WOD:10 Burpee Box Overs10 Power Snatchesx15min AMRAP

12/23/2019

CrossFit Classes Cancelled until Thursday 6pm 1/2/2020Happy Holidays!

12/21/2019

12 days of Christmas WOD1 db renegade row devils press (50/35lb) 2 db burpee deadlifts3 strict pullups4 thrusters (95/65lb)5 hang power...

12/20/2019

Warm Up:5 DB Inchworms10 DB Deadlifts15 DB Sit Up to Press10min AMRAPPractice/Fun:Yoke CarryTire FlipsSled Pull/PushWOD:20/24 Cals on Assault or Ski...

12/19/2019

Warm Up:Active MobilityStrength:1) 3-6 strick pull ups + 3-6 Kipping Pull Ups2) 8-10 Barbell Bent Over Rows (pause at top of pull)3) 10-15 Banded Lat...

12/18/2019

Warm Up:Coaches Call DrillsPartner WOD:100 Mtn Climbers20 strict press (115/75lbs)100 KB Swings30 overhead squats100 Mtn Climbers40 push...

12/16/2019

12/16Warm Up:Coaches Cal active mobility 15mins - then:every 90 seconds 12 Total Rounds1) DB Bench Press 8-10 reps - heavy weight2) 5 tempo Db or KB...

12/16/2019

Warm Up:1 Wall Walk + 20 High Plank Shoulder Taps3 setsStrength:10 DB Push Press100ft Staggered OH DB Carry20 Lunges with DB'sx5WOD:20-15-10Burpee...

12/14/2019

Warm Up:Coaches CallStrength:Back SquatWork up to heavy single repWOD:100m Heavy Farmers Carry50 Ring Dips50 Box Jumps50 Pull Ups50 Swings (53/70)100m...

12/13/2019

Warm Up:1 min plank1 min side plank1 min high plank1 min side plankWOD 1:5min EMOM15/20 Wall BallWOD 2:5min EMOM15/20 sit upsWOD 3:15min 800m...

12/12/2019

Warm Up:Coaches Call Active MobilityStrength:2 Power Snatches + 2 OH Squatwork up to heavy set - 25 minsWOD:21-15-9Power Snatch (65/95)T2B

12/11/2019

Warm Up:5-7 Strict Toes to Bar - Control decent20 Leg Seated Raises over KB100 ft Double KB Front Rack Carry4 roundsWOD:20min AMRAP8 Front Squats...

12/10/2019

Warm Up:coaches callPractice:Box Jump Techniquesthen:10/12 cal erg + 15 box Jumps for timex3 - try to  beat each timeWOD:50 DU's10 Push Press...

12/09/2019

Warm Up:10-1 Wall Ball1-10 Wall Ball Sit UpsStrength WOD:10-1 Pull Ups1-10 Deadlifts (135/185)WOD:500m Row5 DB Man Makers15min AMRAP

12/07/2019

Warm Up:Group chat and mobilizeWOD: (thank Alberto)15m Handstand Walk 20 KB Snatches (32/24kg)20 Burpee Box jump Overs 40 Wallball (20/25)20...

12/06/2019

Warm Up:14 Alt DB Ground to OH7 V-Ups14 Alt DB OH Reverse Lunges10min AMRAPStrength:Back Squat 5x5WOD:1 min Stations, 1 min Rest between rounds, 3...

12/05/2019

Warm Up:active mobility then:30 secs max ball slam30 secs max sit ups1 min rest x4WOD:30 DU's10 Goblet KB Cleans13/12 cal on Bike10 KB...

12/04/2019

Warm Up:Active Mobilitythen:6 Lunges8 Squats10 Push Upsx4Strength:Bench Press 5x5WOD:12min AMRAP10 Box Jumps8 Burpees6 DB Front Squats

12/03/2019

12/3Warm Up:Foam RollActive Mobility - coaches callWOD:800 m Run10 Man Makers3RFTPractice:HS Hold and Walk

12/02/2019

12/2Warm Up:Coaches CallStrength:Clean & Jerk 5x5 - 10 Back Extensions after each setWOD:5 Shoulder to OH10 K2E50 DU's5RFT

 

Currently look at 60 days worth of workouts. See: 14 days | 30 days | 60 days
Slide Background

We'll let you know when to start physching...

Enter a valid email address below and we will email you when a new workout is added each day

*We will never share your email address with third parties
Reebok Crossfit Nano 2.0