Partner WOD5 Rounds:100 Meter Farmers Carry (53’s/35’s) (both partners doing carries at same time)20 Partner Med Ball Sit-ups (Each; both sit-up on each rep)15 D-Balls Over the Shoulder (70/50)10 D-Ball Squat Cleans (70/50)*During the D-ball work;...


SWOD5 Sets of 1 *10 Second Pause in Bottom Set 1: 50% of 1RM Overhead SquatSet 2: 55% of 1RM Overhead SquatSet 3: 60% of 1RM Overhead SquatSets 4-5: Build to a Heavy WODAMRAP 16:15 Overhead Squats (95/65)30 Double Unders15 Deadlifts (95/65)30 Double...


SWODNot For Time:30 Wall Walks WOD3 Rounds:40/30 Calorie Assault Bike800 Meter Row400 Meter Run20 Burpees


SWODOlympic ComplexOn the 2:00 x 5 Sets:3 Power Cleans3 Front Squats3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy WODAMRAP 12:3 Rounds of Macho Man (135/95)15 Toes to Bar...

Coach Dan’s Sunday Spotlight 11.17.2019

2020 Intramural CrossFit Open I loved this year’s Open. The WODs were great tests and it was so fun to see so many of you participate and set new personal bests. Many of you did movements that you had never done before or have not done in a long while. The thing...


Partner WOD33-27-21-15-9 reps for time of: Power cleans 135/95 Push-upsFront Squats 135/95 Cal Row


SWODRope Climb Practice and review (Footwork) WOD10-20-30-40-50:Double UndersAbMat Sit-ups After Each Set:Rope Climbs (1-2-3-4-5)


SWODBuild to Heavy Complex:1 Pausing Back Squat (3 Seconds)1 Back Squat WOD3 Rounds For Time:30 Slamballs (30/20)20/14 Calorie Assault Bike10 Single Dumbbell Box Step-ups (Each Side) Dumbbell: 50/35Box: 24/20


SWOD4 Rounds 2 Minutes 20 Meter Overhead Walking Lunges (10 left, 10 right)Max distance Handstand Walk (Or Handstand hold rest of time) WOD6 Rounds For Time:12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell100 Meter run*Rest 2...


Happy Veteran’s Day. Be sure to thank a Veteran today! SWOD8 EMOM1 Push Press Build to heavy 1-rep Hero WOD”Jack”AMRAP 20:10 Push Press (115/85)10 Kettlebell Swings (53/35)10 Box Jumps (24/20)