Workout of the Day – December 9 2017
LIFT: Bench Press – 3 x 5 @ 80% 5RM WOD: Teams of 3 – 1 person works at a time 100 pull ups 120... Read More
Workout of the Day – August 28 2017
SKILL: 1 min Max Effort Wall balls 1 min Max Effort L-sit WOD: AMRAP in 20 – 2 Teams Relay Style 50m sled push @... Read More
Workout of the Day – August 7 2017
SKILL: Squat Ball – Team Challenge WOD: CrossFit Baseball – Teams of 4 5 Burpees – 10 Alt DB Snatch – 20 KBS – 10... Read More
Workout of the Day – May 13 2017
LIFT: Back Squat – 5 RM WOD: Teams of 3 – Max Calories in 15 min. A) Row or Bike for calories B) Hold Dual... Read More
Workout of the Day – April 15 2017
SKILL: Core Complex x 10 WOD: Assault Bike for time Teams of 4 men complete 450 cal Teams of 4 women complete 300 cal
Workout of the Day – April 14 2017
LIFT: Front Squat – 5×2 WOD: Teams of 3 Buy In – athletes runĀ 400m and each collects an egg. Teams = same colour eggs Team... Read More
Workout of the Day – March 23 2017
LIFT: Clean & jerk – 7 x 1 WOD: Teams of 4 AMRAP in 5 – Sled Relay @ 145# AMRAP in 5- Rope Climb... Read More
Workout of the Day – March 21 2017
LIFT: Front Squat – 5 x 2 WOD: Teams of 3 – similar strength – Complete 300 Lunges 1 person – Deadlift Hold 1 person... Read More
Workout of the Day – February 20 2017
SKILL: Squat Ball WOD: Teams of 3 or 4 AMRAP in 3 – Sled push relay AMRAP in 3 – Rope climb Relay AMRAP in... Read More
Workout of the Day – November 22 2016
SKILL: Double under’s – 10 min practice WOD: Teams of 3 Complete 2 Rounds: 3 min AMRAP bear crawl relay 3 min AMRAP dual OH... Read More