WOD

Tuesday, January 23rd

The Countdown To The Open Begins A) Every 2 minutes, for 8 minutes (4 sets of each): Station 1: Hang Power Clean + Push Press + Split Jerk Station 2: Split-Stance Romanian Deadlift x 8 reps each leg  B) 4 Rounds For Time 15 Russian Swings 53/65...

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Monday, January 22nd

The dunk tank is here today! 3 Ways to Own Any Workout -Athlete Daily Katrin Davidsdottir on the Next Five Years of CrossFit BarBend A) For Time: 3 Rounds Row 15 calories 15 Burpees Rest 3 minutes 4 Rounds 30 Double unders 15 Power snatch 75/55...

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Saturday, January 20th

Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Strict Pullup x 3-5 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position...

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Friday, January 19th

A) 5 sets of: Front Squat x 5 reps Rest 2 minutes  B) Row 5000 meters with the monitor flipped over out of  view. Only at the 15 minute mark can you turn the screen over to finish with stats in your view. A) 5 sets of: Front Squat x 5 reps Rest 2...

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Wednesday, January 17th

A) Every minute, on the minute, for 12 minutes (3 sets of each): Minute 1: Ring Pull-Up x 3-5 reps Minute 2: Strict Pullups x 3-5 reps Minute 3: Landmine Rows x 8-10 reps (Left Arm) Minute 4: Landmine Rows x 8-10 reps (Right Arm) B) On the...

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Tuesday, January 16th

Open Registration is Live -CrossFit A) On the minute, for 10 minutes: 1 Power Clean + 1 Push Jerk + Split Jerk  Load with 70-80% Push Press to drill technique B) 4 Rounds 21/15 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks 155/105 The weight...

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Monday, January 14th

The Dunk take will be here Monday, the 21st! Lonely No Longer CrossFit Journal A) 3 Rounds For Times 50-ft Dumbbell Front Rack lunges 50/35 40 Double unders 30 Wallballs 20/14 20 Pull-ups 10 Burpees Rest 5 minutes between sets (Scale the volume...

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