Entries by Janel


WOD 6.9.22

A. Work up to a heavy 20M Prowler Push B. As many rounds as possible in 12 minutes: 6 Pull Up 8 V-Up 10 Push Up


WOD 6.8.22

A. Work up to a heavy Curtis P Complex 1 Power Clean 2 Front Rack Lunge 1 Push Press B. 5 rounds for time: 400M Run 15 Thuster 43/30KG


WOD 6.7.22

A. Superset Bench Press 2-2-2-2-2 Skill Test Max Distance Broad Jump B. 5 rounds for time: 15 Hang Power Snatch 35/25KG 10 Burpee Box Jump 24/20″


WOD 6.6.22

A. Superset Deadlift 3-3-3-3-3 Strict Chin Up 3-3-3-3-3 B. For time: 21-15-9 reps of: Back Squat 70/49KG Handstand Push Up Chest to Bar Pull Up


WOD 6.5.22

A. Superset Bent Row 5-5-5-5-5 Straight Body Lift 3-3-3-3-3 B. “Double Crossed” 10-9-8-7-6-5-4-3-2-1 Clean and Jerk 52/35KG Perform 30 Double Unders after each round. Compare to April 14, 2019.


WOD 6.4.22

For time: 50 Wall Ball 20/14LB, 10/9FT 800M Run 25 Devils Press 50/35LB 800M Run 25 Devils Press 800M Run 50 Wall Ball


WOD 6.3.22

A. Work up to a heavy 100FT Farmers Carry B. For time: 30 Muscle Up or 30 Chest to Bar Pull Up 30 Toes to Bar 30 Ring Dip 15 minute time cap.

INTRODUCING: CrossFit Varsity

We’re excited to announce a new program in our Youth Strength and Conditioning Department: CrossFit Varsity. CrossFit Varsity is a training program for high school athletes to increase their fitness outside of their respected sport.  It is targeted toward the varsity level athlete, ages 15-18. CrossFit Varsity is a great opportunity to train alongside members […]


WOD 6.2.22

A. Work up to a heavy Squat Clean, Triple B. 5 rounds for time: 14 Power Clean 43/30KG 14 Overhead Lunge


WOD 6.1.22

A. Every minute for 6 minutes: 5 Push Jerk @ 70% 1RM Push Jerk B. 10 rounds for max reps: In 1 minute, perform: 1 Rope Climb 8 Lateral Burpee Over Rower Max Calorie Row Rest 1 minute between rounds. Compare to June 2, 2021.