WOD 2.19.22

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A. Every minute for 10 minutes: Strict Muscle Up Choose a number of reps and/or a modification that you can sustain every round. B. As many rounds as possible in 15 minutes: 1 Rope Climb 10 Push Up 15 Air Squat …

Masking Update - No Changes

The California mask guidance for indoor activities was lifted Tuesday February 15th. Under the new guidelines masks are not required for fully vaccinated individuals. At this time our schools are still operating with masks. In an effort to most…

WOD 2.18.22

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A. Superset Deadlift 1-1-1-1-1-1-1 Strict Handstand Push Up 1-1-1-1-1-1-1 B. 6 rounds for time: 5 Hang Power Clean 70/49KG 10 Front Rack Lunge 70/49KG Every time the bar hits the ground, perform 8 Handstand Push…

WOD 2.17.22

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A. Split Jerk 2-2-2-2-2-2-2 B. As many rounds as possible in 12 minutes: 3 Box Jump 24/20" 3 Sumo Deadlift High Pull 35/25KG 3 Burpee 6 Box Jump 6 Sumo Deadlift High Pull 6 Burpee Continue adding 3 reps to each movement…

WOD 2.16.22

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A. Superset Back Squat 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. As many rounds as possible in 12 minutes: 10 Single Arm Dumbbell Thruster 50/35LB 5 Bar Muscle Up 10 Single Arm Dumbbell Thruster 15 Toes to Bar …

WOD 2.15.22

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A. Work up to a heavy 100FT Farmers Carry B. "Crossfit Games Open 12.2" As many reps as possible in 10 minutes: 30 Snatch 34/20KG 30 Snatch 61/34KG 30 Snatch 75/45KG Max Rep Snatch 95/55KG

WOD 2.14.22

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   "Don't Drop The Baby" Partner Workout As many rounds as possible in 22 minutes: 2 Devils Press 50/35LB 14 Sit Up 22 Double Under This is performed in teams of two athletes. Athlete A starts performing the AMRAP…

WOD 2.13.22

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A. Superset Front Rack Lunge 6-6-6-6-6 Skill Work Ring Swings B. 5 rounds: Every 3 minutes, perform: 10 Hang Power Clean 61/43KG 10 Burpee Over Rower 10/7 Calorie Row Score is slowest round.

WOD 2.12.22

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"Zimmerman" As many rounds as possible in 25 minutes: 11 Chest to Bar Pull Up 2 Deadlift 143/98KG 10 Handstand Push Up

WOD 2.11.22

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A. Work up to a heavy Triple Hang Squat Clean B. 4 rounds for time: 400M Run 50 Air Squat