WOD — December 6, 2025
CrossFit – Sat, Dec 6 General Warm-up 4 Rounds each with a partner Partner 1: Dead Hang/Handstand Hold* Partner 2: 10/8 Calorie Echo/Air Bike + 10 Plate Ground to Overhead Switch when biking partner is finished *Alternate from round to round AMRAP 24 Minutes with a partner: (AMRAP – Rounds and Reps) 20 Strict Pull […]
WOD — December 5, 2025
CrossFit – Fri, Dec 5 General Warm-up AMRAP 6 minutes 1 Shuttle Run 1 Medball Squat Clean 1 Wallball *Climb by 1 rep each round. AMRAP 2 Minutes x 5 (5 Rounds for reps) 8 Shuttle Runs Max Squat Clean and Jerk in remaining time 185/125lbs Rest 1:00 between rounds 1 shuttle run = 25ft […]
WOD — December 4, 2025
CrossFit – Thu, Dec 4 General Warm-up 20 Calf Raises 20 Air Squats 20 Leg Swings front to back & left to right -Then- Alternating Tabata (:20 on :10 off for 8 rounds, 4 of each) Jump Rope Machine 5 rounds for time (5 Rounds for reps) 75 Double Unders Machine Distance* Rest 2:30 between […]
WOD — December 3, 2025
CrossFit – Wed, Dec 3 General Warm-up 7:30 Row @ 1:30 & 4:30 perform 3 Inchworm Walkouts @ 3:00 & 6:00 perform 8 Warmup weight DB Hang Snatches For Time (Time) 36 Alt. DB Snatch 50/35lbs 12 Wall Walks 24 Alt. DB Snatch 50/35lbs 9 Wall Walks 12 Alt. DB Snatch 50/35lbs 6 Wall Walks […]
WOD — December 2, 2025
CrossFit – Tue, Dec 2 General Warm-up 3 Rounds 15/12 Calorie Machine or 200m Jog 6 Burpee Step Overs 6 Strict Pull Ups or Ring Rows For Time (Time) 30-24-18-12-6 Burpee Box Jump Over 20″ DB Farmer’s Step Ups 50s/35s to 20″ 9-8-7-6-5 Bar Muscle Up Feel: Gas Pace: Sustain Target Score: 15-25 minutes Firebreather […]
WOD — December 1, 2025
CrossFit – Mon, Dec 1 General Warm-up 20 Dead Bugs 10 Kickstand Kettlebell Deadlifts per leg, then: AMRAP 5 minutes :30 Machine or 100m Run 8 Russian KBS 8 Reverse Lunges Deadlift (“Find a 1RM Deadlift Build Up Build to 70% in sets of 2-5 touch and go reps then, all performed as singles: 3 […]
WOD — November 30, 2025
CrossFit – Sun, Nov 30 General Warm-up Alternating Movement Tabata :20 on/:10 off for 4 Rounds each (8:00 clock): – L-Sit Hold – Single Dumbbell Hang Clean and Jerks – Air Bike – Light Wallballs Shoulder Press (“Strict Press 3 Sets for Max Repetitions @50%* Rest 4:00 between sets *Goal is 15-20 reps in set […]
WOD — November 29, 2025
CrossFit – Sat, Nov 29 General Warm-up AMRAP 12 minutes with in teams of 3 Partner 1: Ski Partner 2: 4-3-2 Dumbbell Deadlift Dumbbell Bicep Curls Dumbbell Push Press Partner 3: Plank Hold Use light, warm up weight DBs. Switch when 4-3-2 is complete. In a team of 3, until each athlete completes 4 rounds: […]
WOD — November 28, 2025
CrossFit – Fri, Nov 28 Community Workout Theme: BLACKOUT Happy Black Friday! Thank you for joining us for this FREE community partner workout! We know you might be feeling stuffed from turkey or sleepy from a late night shopping trip, but we are so thankful you joined us anyways! Despite any potential shortcomings, this workout […]
WOD — November 27, 2025
CrossFit – Thu, Nov 27 THANKSGIVING DAY Gym Closed- No classes! General Warm-up On a 7:30 clock, Machine of choice Every 1:30 perform: 4 Burpees 8 DB Hang Snatch AMRAP 16 minutes (AMRAP – Rounds and Reps) 4 Burpee Pull Ups* 16 Dumbbell Snatches 50/35lbs *Add 2 burpee pull-ups after each round. Feel: Cardio Pace: […]