Category Archives : WOD

Thursday, May 25th

“Fitness is a hedge against sickness” -Greg Glassman WOD Not For Time: 75/50 Calorie on Assault Bike then 4 Rounds NFT: 6 Windshield Wipers 12 Strict Press (95/55) 24 Back Ext. then 75/50 Calorie on Assault Bike



Wednesday, May 24th

“There is a ten-year window of improvement in CrossFit regardless of age” -Greg Glassman WOD AMRAP in 20 minutes: 5 Hang Power Clean (185/125) 10 10m Shuttle Sprints 15 Box Jump (24/20″) 200m Run

Tuesday, May 23rd

Either move or be moved. -Ezra Pound WOD A.) Back Squat 15 Minutes to find a 1 rep Back Squat B.) For Time: 21 Calorie Row 40′ Single Arm Dumbbell OH Walking Lunge (50/35)  21 Burpees 40 Single Arm Dumbbell OH Walking Lunge 15 Calorie Row 40′ Single Arm Dumbbell OH Walking Lunge 15 Burpees […]


Monday, May 22nd

Commitment is an act, not a word. -Jean-Paul Sartre WOD For Time: 900m Run 90 Double Unders 30 T2B 600m Run 60 Double Unders 20 T2B 300m Run 30 Double Unders 10 T2B


Friday, May 19th

Life is like riding a bicycle. To keep your balance, you must keep moving. -Albert Einstein WOD For Time: 15 Box Jump Over (24/20″) 3 Muscle Ups 12 Muscle Snatch (95/65) 15 Box Jump Over 6 Muscle Ups 9 OH Squat (135/95) 15 Box Jump Over 9 Muscle Ups 6 Hang Squat Snatch (185/125) 15 […]

Thursday, May 18th

“Have fun screwing up…it means you are removing your ego from the problem” -Greg Glassman WOD For Time: 200m Run 50 Sit-ups 200m Run 40 Sit-Ups 200m Run 30 Sit-Ups 200m Run 20 Sit-Ups 200m Run 10 Sit-Ups


Tuesday, May 16th

Strength and growth come only through continuous effort and struggle. -Napoleon Hill WOD A.) 15 Minutes to Find a 1 Rep Front Squat B.) “Fran” For Time: 21-15-9 Thrusters (95/65) Pull-Ups



Monday, May 15th

Remember that the most valuable antiques are dear old friends. H. Jackson Brown, Jr. Read more at:  WOD AMRAP in 15 Minutes: 300m Run 30 Double Unders 15 SDHP (115/75)