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Workout of the Day
19 hours ago
WOD 01022025
A. Dynamic Stretches B. (6:00 clock) Even minutes: 21 goblet squats Odd minutes: 15 Patrick step up each side (1st round: 50/35lb, 2nd...
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Workout of the Day
2 days ago
WOD 01012025
A. Dynamic Stretches B. "Max Level New Year" (Teams of 3) (25 rounds for time) 3 burpees 2 cleans 205/145lb 1 wall walk (Conga line...
96 views0 comments
Workout of the Day
3 days ago
WOD 12312024
A. Dynamic Stretches B. (Every minute for 5:00) 15 second single arm handstand hold each side C. “Partner” (As many rounds as possible in...
117 views0 comments
Workout of the Day
4 days ago
WOD 12302024
A. Dynamic Stretches B. (For warm up) 15-12-9 Deadlift 225/155lb 30-24-18 Hand release push ups C. (25:00 clock) Establish 1RM: Deadlift...
116 views0 comments
Workout of the Day
6 days ago
WOD 12282024
A. Dynamic Stretches B. “Let’s Get Back In Shape” (Teams of 4) (For time) 3 rounds: 18 shoulder to overhead 185/125lb (split any way) 12...
75 views0 comments
Workout of the Day
7 days ago
WOD 12272024
A. Dynamic Stretches B. (3 rounds) 12 thrusters 95/65lb 12 strict weighted pull ups (Increase weight for pull ups each round for...
93 views0 comments
Workout of the Day
Dec 25, 2024
WOD 12262024
A. Dynamic Stretches B. “Make-up Day” (Complete any missed benchmark workout: Strength or CrossFit “Girls”) Strength: Squat Clean Split...
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Workout of the Day
Dec 23, 2024
WOD 12242024
A. Dynamic Stretches B. “12 Days of Christmas” (with Partner) (For time) 1 bar muscle up each 2 dbell alternating snatches 85/60lb each 3...
86 views0 comments
Workout of the Day
Dec 22, 2024
WOD 12232024
A. Dynamic Stretches B. (2 rounds) 1:00 assisted air squat hold 200’ side shuffle shuttles (50’) C. “Partner” 15-12-9 each person Back...
111 views0 comments
Workout of the Day
Dec 20, 2024
WOD 12212024
A. Dynamic Stretches B. “Back to Normal” (Teams of 4) (9:00 clock) 60 Synchronized Dbell hang snatch 70/50lb (any 2) 60 Synchronized...
68 views0 comments
Workout of the Day
Dec 19, 2024
WOD 12202024
A. Dynamic Stretches B. (Every minute for 5:00) 3 caterpillars 3 shuttle runs (50’) C. “Diane” (For time) 21-15-9 Deadlift 225/155lb...
122 views0 comments
Workout of the Day
Dec 18, 2024
WOD 12192024
A. Dynamic Stretches B. “Jackie” (For time) 1,000m row 50 thrusters 45/35lb 30 pull ups C. “Annie” (For time) 50-40-30-20-10 Double...
121 views0 comments
Workout of the Day
Dec 17, 2024
WOD 12182024
A. Dynamic Stretches B. “Partner” Each person completes: “Grace” (For time) 30 clean & jerks 135/95lb (Partner 1 goes; then partner 2...
117 views0 comments
Workout of the Day
Dec 16, 2024
WOD 12172024
A. Dynamic Stretches B. (2 rounds) 20 ring rows with negative 15 banded rear delt raise each side 10 power snatch 45/35lb C. “Isabel”...
121 views0 comments
Workout of the Day
Dec 15, 2024
WOD 12162024
A. Dynamic Stretches B. “Teams of 3” (For warm up) 70-50-30 Cal bike 35-25-15 Team synchronized hand release push ups C. “Nasty Girls” (3...
133 views0 comments
Workout of the Day
Dec 13, 2024
WOD 12142024
A. Dynamic Stretches B. “Hot Winter” (Teams of 3) (For time) (5 rounds) 5 hang power cleans 185/125lb each person 5 burpee over bar each...
76 views0 comments
Workout of the Day
Dec 12, 2024
WOD 12132024
A. Dynamic Stretches B. (2 rounds) 45 second couch stretch each side 25 v-ups C. (20:00 clock) Every 4:00: 6 deadlifts 315/225lb 12...
113 views0 comments
Workout of the Day
Dec 11, 2024
WOD 12122024
A. Dynamic Stretches B. (For warm up) 30 wall balls 20/14lb 60 second wall squat sit 90 second weighted plank 45/35lb 180 mountain...
119 views0 comments
Workout of the Day
Dec 10, 2024
WOD 12112024
A. Dynamic Stretches B. “Partner” (For time) 3 rounds each: 20 double unders 8 dbell alternating snatches 70/50lb 6 dbell facing burpees...
117 views0 comments
Workout of the Day
Dec 9, 2024
WOD 12102024
A. Dynamic Stretches B. (Every minute for 3:00) 10 front squats 45/35lb 15 second front squat hold C. (For Strength/ Technique) Front...
140 views0 comments
Workout of the Day
Dec 8, 2024
WOD 12092024
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 1-1-1-1-1-1-1 (Build by feel; first set starts 85%+) C. “Partner” (5...
132 views0 comments
Workout of the Day
Dec 6, 2024
WOD 12072024
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
61 views0 comments
Workout of the Day
Dec 5, 2024
WOD 12062024
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
116 views0 comments
Workout of the Day
Dec 4, 2024
WOD 12052024
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
112 views0 comments
Workout of the Day
Dec 3, 2024
WOD 12042024
A. Dynamic Stretches B. “Partner” (For time) Buy in: 300 double unders (split any way) -then- 12 hang squat cleans each 165/115 24...
130 views0 comments
Workout of the Day
Dec 2, 2024
WOD 12032024
A. Dynamic Stretches B. (5 rounds) 2:00 cap: 3 snatch deadlift 45 second handstand hold (Pick load for strength) C. (20:00 clock) Minute...
132 views0 comments
Workout of the Day
Dec 1, 2024
WOD 12022024
A. Dynamic Stretches B. (As many rounds as possible in 6:00) 2 bumper snatches 45/35lb 50’ bear crawl 4 bumper snatches 50’ bear crawl (...
113 views0 comments
Workout of the Day
Nov 29, 2024
WOD 11302024
A. Dynamic Stretches B. “Spicy Margarita” (Teams of 4) (As many rounds as possible in 24:00) 1 clean 165/115lb 1 burpee over bar 2 cleans...
63 views0 comments
Workout of the Day
Nov 28, 2024
WOD 11292024
A. Dynamic Stretches B. (2 rounds) 1:00 frog pose 20 cat camels 30 hollow ups C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by...
58 views0 comments
Workout of the Day
Nov 27, 2024
WOD 11282024
A. Dynamic Stretches B. “Turkey WOD ‘24” (Teams of 3) (For time) Partner 1 completes: 21 shoulder to overhead 185/125lb 42 bar facing...
90 views0 comments
Workout of the Day
Nov 26, 2024
WOD 11272024
A. Dynamic Stretches B. “Partner” (For time) 6 rounds: 12 alternating dbell snatch 70/50lb 12 pull ups 12 box jump over step down 24/20”...
110 views0 comments
Workout of the Day
Nov 25, 2024
WOD 11262024
A. Dynamic Stretches B. (2 rounds) 15 heel elevated back squat 45/35lb 10 heel elevated front squat 5 assisted cossack squat each side C....
122 views0 comments
Workout of the Day
Nov 24, 2024
WOD 11252024
A. Dynamic Stretches B. (Every minute for 15:00) 0:00-3:00: 20 hi plank shoulder taps 3:00-6:00: 20 pike shoulder taps 6:00-9:00: 20...
120 views0 comments
Workout of the Day
Nov 22, 2024
WOD 11232024
A. Dynamic Stretches B. “Box of Springs” (Teams of 4) (For time) 4 rounds: 15 clean & jerks 225/155lb (partner 1 & 2) 30 burpee box jumps...
59 views0 comments
Workout of the Day
Nov 21, 2024
WOD 11222024
A. Dynamic Stretches B. (3 rounds) 15 wall balls 20/14lb 50’ banded monster walk 15 med ball overhead sit ups 50 med ball Russian twists...
113 views0 comments
Workout of the Day
Nov 20, 2024
WOD 11212024
A. Dynamic Stretches B. (3 rounds) 20 hollow rocks 15 strict ring dips 10 strict toes to bar 5 strict chest to bar pull ups C. “Teams of...
152 views0 comments
Workout of the Day
Nov 19, 2024
WOD 11202024
A. Dynamic Stretches B. “Partner” (12:00 clock) 18-15-12-9 Deadlift 315/225lb (split any way) 200m partner run For remainder: as many...
152 views0 comments
Workout of the Day
Nov 18, 2024
WOD 11192024
A. Dynamic Stretches B. (3 rounds) 9 sandbag over bar 150/100lb 15 banded abducted shoulder internal rotation each side 21 overhead...
137 views0 comments
Workout of the Day
Nov 17, 2024
WOD 11182024
A. Dynamic Stretches B. (3 rounds) 45 second single leg wall sit each side 30 seconds each plank: high plank single arm high plank (L)...
139 views0 comments
Workout of the Day
Nov 15, 2024
WOD 11162024
A. Dynamic Stretches B. “Brain Case” (Teams of 4) Partner 1 & 2 starts : (10:00 cap) 42-30-18 Hang power cleans 165/115lb 21-15-9...
108 views0 comments
Workout of the Day
Nov 14, 2024
WOD 11152024
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + back squat (From rack) C. (For Strength/ Technique) Shoulder Press 3-3-3...
140 views0 comments
Workout of the Day
Nov 13, 2024
WOD 11142024
A. Dynamic Stretches B. (Every minute for 8:00) 3 snatch deadlifts (Pick load for strength) C. “Partner” (4:00 clock) Max cal ski (Split...
147 views0 comments
Workout of the Day
Nov 12, 2024
WOD 11132024
A. Dynamic Stretches B. “Partner” (6 rounds each for time) 12 dbell alternating snatches 70/50lb 24’ handstand walk (Switch every round)...
174 views0 comments
Workout of the Day
Nov 11, 2024
WOD 11122024
A. Dynamic Stretches B. (Every minute for 8:00) 3 strict weighted pull ups + 3 second negative C. (4 rounds for time) 300m run 20 front...
162 views0 comments
Workout of the Day
Nov 10, 2024
WOD 11112024
A. Dynamic Stretches B. (3 rounds) 15 push jerks 45/35lb 30 second max: meters ski 45 double unders 60 hanging kips C. (5 rounds) 3:00...
134 views0 comments
Workout of the Day
Nov 7, 2024
WOD 11082024
A. New Dynamic Stretches 7:00 to complete: 20 high knee grabs 20 butt kick grabs 20 alt. single leg reach down 20 high kicks 20 alt. arm...
174 views0 comments
Workout of the Day
Nov 6, 2024
WOD 11072024
A. Dynamic Stretches B. (3 rounds) 7 hang power cleans with pause in receiving position 135/95lb 21 dbell seated floor shoulder press C....
160 views0 comments
Workout of the Day
Nov 5, 2024
WOD 11062024
A. Dynamic Stretches B. “Teams of 3” (For time) 5 rounds: 30 cal bike (split any way) 200m team run 10 synchronized single arm devil...
148 views0 comments
Workout of the Day
Nov 4, 2024
WOD 11052024
A. Dynamic Stretches B. (3 rounds) 45 second single arm plank each side 45 second single leg wall sit each side 45 second handstand hold...
146 views0 comments
Workout of the Day
Nov 3, 2024
WOD 11042024
A. Dynamic Stretches B. “Max” (Partner EMOM style; 36:00) Minute 1: 1 ring muscle up Minute 2: 22 handstand push ups Minute 3: 99 double...
145 views0 comments
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