W.O.D.

WOD 210514

AMRAP 10 NFT 12 DB/KB Floor Press 10 DB/KB Bent Over Rows 8 DB Bent Over Fly 6 HSPU Then, CrossFit Open 11.3 Max reps in 5m: G2OH (165/110) *Must pass through squat, can be any style S2OH, and no SN “They say love is more important than money…Have you tried paying your bills with

Read More

WOD 210513

For time: Run 800m 200m Farmer Carry (53/35+) 20 Calorie Row 10 Muscle-ups 20 Calorie Row 200m Farmer Carry Run 800m “Only dumb people try to impress smart people. Smart people just do what they do.” – Chris Rock

Read More

WOD 210512

CrossFit Masters Qualifier 2021 WOD #5 For time (10m cap) 12, 9, 6 OHSQ (ages 35-54yrs 165/115lbs & age 55yrs+ 115/80lbs) Burpee BJO (30/24 & 24/24 with step-ups) Then, 5rds 1m Plank Hold + 20sec Max Push-ups – rest 30sec, repeat. “Nothing prepared me for being this awesome. It’s kind of a shock. It’s kind

Read More

WOD 210511

5×3 Push Press (3sec lower each rep, no rebound – build by feel) Then, 4rds – Max Calories Total 1m Max Calorie Bike 200m Sprint Rest 2m “My fake plants died because I did not pretend to water them.” – Mitch Hedberg

Read More

WOD 210510

Week 2 for the month of May – how have you been getting after it? Wearing a vest in your WOD? Adding in push-ups or pull-ups? How about some extra squats? Maybe you just want a little 1-on-1 session with a coach — let us know, we’re here to help! CrossFit Regionals WODs 16.3 &

Read More

WOD 210507

5rds 10 SA DB/KB Press (each side) 10 Ring Dips 5-10 Strict T2B Then, 4rds Jog 200m Sprint 400m Rest 1m “You’re only as good as your last haircut.” – Fran Lebowitz

Read More

WOD 210506

Team AMRAP 20 Max Calorie Bike! (2-3ppl) *Every time you switch partners – complete 1 CL + 4 FSQ (185/125 or heavy by feel) – next partner cannot start bike until complex is complete. “My bed is a magical place where I suddenly remember everything I forgot to do.” – Unknown

Read More

WOD 210505

EMOTM 8 2 HPSN (build by feel) Then, Every 2m – 6rds 10 Alt DB SN (heavy by feel) 10 BJ (24/20) “Puns are the highest form of literature.” – Alfred Hitchcock

Read More

WOD 210504

3rds for time: Run 400m 20 Thrusters 20 SDLHP Run 200m 20 PP Rest 1m (95/65 – same bar throughout) “Sane is boring.” – R. A. Salvatore

Read More

WOD 210503

New Goals & Challenges posted in SugarWOD! AMRAP 6 200ft Sled Push (2/1) 10 KB Swings (53/35+) Rest 1m AMRAP 6 5, 10, 15 Calorie Row (start over after 15) 5 B.O.R. Rest 1m Every 30sec – 12rds 5-7 Pull-ups “Never miss a good chance to shut up.” – Will Rogers

Read More
Scroll to Top