WOD 4/3/20

‘Outbreak’ For time: 8-16-32-50-64-80 Air Squats 4-8-16-25-32-40 Alt Lunges 2-4-8-12-16-20 HSPU I am capping this at 30 min, and if you get through all rounds of squats, lunges, and pushups before then, spend the remainder of the time accumulating double Unders....

WOD 4/2/20

Don’t forget to head on over to games.crossfit.com and get registered for the Support Your Local Box Fundraiser event! Registration is free (donations are accepted but absolutely not required), and will be run similarly to the Open! Please do this! It will be really...

WOD 4/1/20

WOD: 16 Min AMRAP 16 Single Arm KB Swings (8 per arm) 16 Single Arm Rows (from high plank- 8 per arm) 16 Alternating Single Leg V-ups *for the rows, if you have a platform of some sort that you can use to raise your body a bit higher, by putting the non-working hand...

WOD 3/31/20

Part A) 3 Rounds, not for time 12 Tempo Goblet Squats (3331 tempo = 3 count descent, 3 count hold, 3 count accent,1 count at the top) :20 Hollow Hold :20 Arch Hold Part B) 12 Min AMRAP 5 Diamond Pushups 10 Jumping Lunges (5 per leg) 15 SDLHP 20 Double...

WOD 3/30/20

Part A: 3 Rounds, not for time • 5 Single Arm KB Glute Bridge Floor Press each arm • 4 Quarter Turkish Get-ups (from back to elbow) each side • 3 Tempo Single Arm KB Push Press (40×0 tempo- which means 4 count lower, 0 pause at bottom, explode up, 0 pause at top)...