CrossFit WOD
EMOM – 10:00
– 3 Deadlifts @ 65-70% of 1RM Deadlift
5:00 Rest
EMOM – 10:00
– 2 Muscle Ups
– or –
– 4 C2B Pullups + 4 Burpees
Tag: Pullup
CrossFit WOD
Skill – 10:00
– Kipping Pullup
EMOM – 15:00
– 15 Air Squat
– 10 Pushup
– 5 Pullup
CrossFit WOD
ME Clean
2RM – 15:00
– 1.1 Clean
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
Eight Rounds
– 10 Deadlifts (135#/95#)
– 10 Pullups
CrossFit WOD
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Pullups
– or –
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks
CrossFit WOD
Skill – 10:00
– Handstands
EMOM – 10:00
– Odd: 10 Pullup
– Even: Max Pushup
5:00 Rest
EMOM – 10:00
– Odd: 10 Pushup
– Even: Max Air Squat
IMPORTANT ANNOUNCEMENT: Due to Winter Storm Leon, Tuesday night’s 5:00 & 6:00 p.m. classes are canceled. Wednesday’s 5:00 & 6:00 a.m. classes are canceled. As of now, we plan to be open for 9:00, 11:15 a.m. and evening classes Wednesday night. Stay warm and be safe!
CrossFit WOD
Ten Rounds For Time w/ 1:00 Rest
– 2 TnG Deadlifts w/ 70-75% of 1RM
– 8 Pullups
CrossFit WOD
Deadlift > 1.5/1.25 x BW
1. EMOM – 20:00
– Odd: 1.1.1.1 Power Clean @ 70-75%
– Even: Max Strict Pullups
-or-
2. EMOM – 20:00
– Odd: Max Strict Pullups
– Even: 3 Hang Power Clean
CrossFit WOD
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
We will have normal hours and class times.
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 5 Front Squats @ 70-75% of 1RM
Five Rounds w/ 2:00 Rest
– 5 Push Press @ 70-75% of 1RM
– 10 Box Jumps
– 15 Heavy OH KB Swings