Wod Blog

WOD Teams of 2: 80 Sandbag cleans, 160 GHD Sit-ups. For Time. Attention:  Remember, there is only one evening wod at 4:30 p.m.! Hope you got your shirt order in! 

WOD “The Ghost” 6 rounds of:1 Minute of rowing,1 Minute of burpees,1 Minute of double-unders,1 Minute rest. Click HERE for past results! Attention:  First, we are going to be ordering special edition Murph shirts this year (Murph is a benchmark Hero wod done over the Memorial Day long weekend)! Below is just a basic outline … Read more

WOD 4 Rounds for time: 21 Wallballs 20/14, 18 Pull-ups, 15 Kettlebell swings 53/35, 12 Handstand push-ups. Click HERE for past results. Attention:  Ben is coaching the Snatch at the 7:30 p.m. class so come in and get after it!   

WOD Back Squat: 5-5-5-5-5. With a 3 second pause at the bottom. Then 500 Meter row. Mobility wod monday! Great little exercise to increase your ankle flexibility before you squat.  Click HERE. Attention: We had a great weekend with a fun guy’s night, trail run, and mountain meltdown training – looking forward to more fun … Read more

WOD Master’s On Line Qualifier For time: 21-15-9, Shoulder to overhead 135/95, Chest to bar pull-ups. Attention:  Preston will be teaching the deadlift at 8:00 a.m.  Ragnar folks can do the trail run at 12:00 p.m. (text Alecio for  the address) and Trent’s party starts at 7 p.m.  On Sunday there’s a training run in … Read more

WOD For Time: 100 Dumbbell Snatchs 50/35, 80 Calories Row, 60 Bar Facing Burpees, 40 Muscle-ups. Time Cap 20 Minutes! Attention:  Remember no 6:30 p.m. Wod and on Saturday, Preston is doing Round 2 of the Deadlift at 8 a.m., and at 12 p.m. Alecio is leading a trail run for the Ragnar folks or … Read more

WOD For Time: 50/30 Calorie bike, 100 Double-unders, 2000 Meter row, 100 Double-unders, 50/30 Calorie bike. Attention: Given upcoming warm weather and Friday night fun, we will be rescheduling the Friday night wod at 6:30 p.m. and taking it out for now – if you have any questions ask Alecio.

WOD Snatch: 3-3-3-3-3. Work up to a heavy 3 rep max for the day. Attention:  Guys’ night will take place this Saturday at 7 p.m. for Trent! Saturday at 12 p.m. will be another trail run for Ragnar (or any member that wants to go) and Sunday at 9:00 a.m. up at Park City will … Read more

WOD For time: 15 Thrusters 135/95, 21 Sumo deadlift high pulls 135/95, 12 Thrusters 135/95, 15 Sumo deadlift high pulls 135/95, 9 Thrusters 135/95, 9 Sumo deadlift high pulls 135/95. Attention:  Did the Snatch give you a hard time in the Open?  Well now is your chance to hone them skills – Ben is coaching … Read more

WOD For time: 30 Rope Climbs. We will be following CrossFit Mainsite programing this week.  Whatever they publish we will do! Mobility Wod Monday!  Click HERE to learn all three methods to climb a rope. Attention:  The Timeliness and Burpee Penalty is going into effect this week! Be warned!!!