• Friday, 12/30/16

    Workout of the Day Strength: 1RM Back Squat WOD: 25min AMRAP 25 Single Arm OH DB Lunges 35/25 25 Cal Row 25 Weighted Sit-ups 35/25 Post your scores to the Whiteboard.

  • Wednesday, 12/28/16

    Workout of the Day Strength: 8min EMOM – 3 Hang Full Clean **Build up in weight as long as form stays in tact. Work on pulling under the bar and receiving in the bottom […]

  • Monday, 12/26/16

    Workout of the Day Strength: 1RM Thruster WOD: 10 RFT 7 Deadlift 95/65 7 Front Squat 7 Push Jerk Post your scores to the Whiteboard.

  • Friday, 12/23/16

    Workout of the Day Strength: 5RM OHS WOD: OPEN 14.1 10min AMRAP 30 DU 15 Power Snatch 75/55 Post your scores to the Whiteboard.

  • Wednesday, 12/21/16

    Workout of the Day Strength: 1RM Jerk WOD: 20min AMRAP 5 C&J 185/135 10 T2B Post your scores to the Whiteboard.

  • Monday, 12/19/16

    Workout of the Day Strength: 1RM Push Press WOD: “Artie” 20min AMRAP 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Thrusters 95/65 Post your scores to the Whiteboard.

  • Friday, 12/16/16

    Workout of the Day Strength: Back Squat 1×10 @ 60% 1×7 @ 70% 1×5 @ 80% 1×3 @ 90% WOD: 1RFT 25 Pull-ups 50 Cal Row 75 OHS 45/35 50 Box Jumps 25 Pull-ups […]

  • Wednesday, 12/14/16

    Workout of the Day Strength: OHS 1-1-1-1-1 WOD: 10 RFT 30sec Burpees 30sec REST 30sec DB Thrusters 45/25 30sec REST Post your scores to the Whiteboard.

  • Monday, 12/12/16

    Workout of the Day Strength: 4×6 Push Press (AHAP) WOD: 3 RFT 10 KB Push Press 53/35 (5 R/L) 20 KB Swings (same weight as PP) 10 Hand Release Push-Ups 20 Wall Balls 20/14 […]

  • Friday, 12/9/16

    Workout of the Day Strength: 5×3 Strict Press (AHAP) 3 Rounds 10 Hollow Rock 10 Superman WOD: 21-15-9 Deadlift 175/125 Burpees over the bar Post your scores to the Whiteboard.

  • Wednesday, 12/7/16

    Workout of the Day Strength: 5×4 Front Squat @ 65% 4 Rounds 10 GHD sit-ups 10 Back Extensions WOD: 18-15-12-9-6 Wall Balls 20/14 Box Jumps Post your scores to the Whiteboard.

  • Monday, 12/5/16

    Workout of the Day Strength: C&J 1-1-1-1-1 WOD: 3 RFT 500m Row 20 Front Rack Lunges 75/55 20 Hang Power Clean 20 Push-ups Post your scores to the Whiteboard.

  • Friday, 12/2/16

    Workout of the Day Strength: 4×10 Front Rack Lunges @ 50-60% of your Front Squat 1RM WOD: 3 RFT 7 Thrusters 135/95 15 Pull-ups 10 Power Snatch Post your scores to the Whiteboard.

  • Wednesday, Nov 30, 2016

    Workout of the Day WOD: 4 Rounds 21 KBS 15 box jumps 9 pull-ups Strength: 1RM clean and jerk Post your scores to the Whiteboard.

  • Monday, Nov 28, 2016

    Workout of the Day Conditioning: 10min EMOM ODD: 15 wall ball 20/14 EVEN: DU (work for 40sec then rest) WOD: 7min AMRAP 1 squat clean 135/95 2 front squats 3 jerks (push or split) […]

  • Friday, Nov 25, 2016

    Workout of the Day Strength: 1RM Strict Press THEN 1 Round AMRAP @ 70% WOD: 20min Running Clock 0:00-12:00min 4 Rounds 12 deadlift 155/105 9 hang power clean 6 push press 200m run (rest […]

  • Wednesday, Nov 23, 2016

    Workout of the Day Strength: Work up to a heavy 5rep Deadlift THEN 1 Round AMRAP @ 75% WOD: 12min AMRAP 8 front rack lunges (4R/L) 135/95 10 HRPU 12 KB goblet squats 53/35 […]

  • Monday, Nov 21, 2016

    Workout of the Day Strength: Back Squat 5@75% + 1@80% 5@75% + 1@85% 5@75% + 1@90% WOD: 3 Rounds 21 cal row 15 burpees over the bar 9 squat snatches 115/75 Post your scores […]

  • Friday, Nov 18, 2016

    Workout of the Day Conditioning: 4x500m row (2:30 rest beteween) WOD: 3 Rounds 10 OHS 95/65 20 pull-ups 50 DU (3:1) Post your scores to the Whiteboard.

  • Wednesday, Nov 16, 2016

    Workout of the Day Strength: 8min EMOM – 3 squat cleans (AHAP) WOD: 27-21-15-12-9 Thrusters 95/65 box jumps *after: 800m recovery (slow) row and mobility to flush legs Post your scores to the Whiteboard.

  • Monday, Nov 14, 2016

    Workout of the Day Strength: 3RM OHS WOD: 4min AMRAP 21-15-9 power snatch 75/55 burpees REST 4min 4min AMRAP 15-12-9 power snatch 95/65 burpees REST 4min 4min AMRAP 12-9-6 power snatch 115/80 burpees Post […]

  • Friday, Nov 11, 2016

    Workout of the Day Veteran’s Day WOD WOD: “Whitten” 5 Rounds 22 KBS 22 box jumps 400m run 22 burpees 22 wall balls Post your scores to the Whiteboard.

  • Wednesday, Nov 9, 2016

    Workout of the Day Strength: 2000m row + mobility WOD: Tabata – 8 Rounds (alternate movements each round) DB Thrusters 40/20 HRPU hang squat cleans 95/65 V-ups Post your scores to the Whiteboard.

  • Monday, Nov 7, 2016

    Workout of the Day Strength: 3RM Front Squat WOD: 18min AMRAP 4 strict pull-ups 8 power snatch 115/75 16 front rack lunges (8R/L) 115/75 Post your scores to the Whiteboard.

  • Friday Nov 4, 2016

    Workout of the Day Strength: 8min EMOM – 2 snatch grip DL + 2 hang power snatch + 2 OHS (AHAP) WOD: For Time 12 Front Squats 175/125 24 TTB 9 Front Squats 18 […]

  • Wednesday Oct 2, 2016

    Workout of the Day Strength: 8min EMOM – 2 hang power clean + 2 front squats + 2 jerks (AHAP) WOD: 4 Rounds, 1min stations 1. wall balls 20/14 2. box jumps 3. STO […]

  • Monday, Oct 31, 2016

    Workout of the Day HAPPY HALLOWEEN! WOD: “Fran” 21-15-9 Thrusters 95/65 Pull ups Rest 3mins Build clean style deadlift 1@9 Post your scores to the Whiteboard.

  • Friday, Oct 28, 2016

    Workout of the Day Strength: Front squat 2@9 WOD: on 3:00 – run to last pole – 21 DB snatches – max effort hrpu 3:00-6:00 – run to last pole – 15 DB snatches […]

  • Wednesday, Oct 26, 2016

    Workout of the Day Strength: Back squat 1@9 WOD: “Christine” 3 rounds 500 meter row 12 – BW Deadlifts 21 – Box jumps Post your scores to the Whiteboard.

  • Monday, Oct 24, 2016

    Workout of the Day Strength: 1 clean + 2 jerks AHAP WOD: 4 Rounds 12 – ring dips/ deficit push ups 9 – hang cleans (95/65) 6 – push press Post your scores to […]

  • Friday, Oct 21, 2016

    Workout of the Day WOD: 5 Rounds *every 3mins 400meter run Then immediately Build to a 1 RM Front Squat Post your scores to the Whiteboard.

  • Wednesday, Oct 19, 2016

    Workout of the Day WOD: 0-10mins 21-15-9 Wall balls KB SDHP 10-18mins 15-12-9 KB Swings Push ups 18-24mins 12-9-6 KB snatch Burpees Post your scores to the Whiteboard.

  • Monday, October 17, 2016

    Workout of the Day Tempo squat 3sec down explode up 3@8 then 3×3 at that weight WOD: 12min AMRAP 30 – DU’s/60 singles 15 – OH Lunges (45/25) Run 2 laps Post your scores […]

  • Friday, October 14, 2016

    Workout of the Day Strength: EMOM 10mins 3 – Front Squats @80% WOD: EMOM 16mins Odds – 6 Wall Balls Evens – 16 Mountain climbers *Wall Balls increase by 2 *Mountain Climbers increase by […]

  • Wednesday, October 12, 2016

    Workout of the Day Strength: EMOM 8min 2 – Snatches @80% WOD: 5 Rounds 8 – Strict Pull Ups 12 – V-Ups 24 – Hollow Rocks Post your scores to the Whiteboard.

  • Monday, October 10, 2016

    Workout of the Day Strength: EMOM 10mins 3 – Back Squats @ 80% WOD: 3min AMRAP 9 – Push Press (75/55) 9 – Burpess Rest 1min 4min AMRAP 7 – Front Squats (95/75) 7 […]

  • Friday, October 7, 2016

    Workout of the Day WOD: For Time 100 – DU’s /200 singles 25 – TTB 25 – Deadlifts (225/155) 50 – Burpee Box Jump overs Post your scores to the Whiteboard.

  • Wednesday, October 5, 2016

    Workout of the Day Strength: Clean + 2 Front Squats WOD: Beep Test 7- Thrusters (75/55) 7 – Pull ups 7 – Burpees *EMOM until beat by the clock Post your scores to the […]

  • Monday, October 3, 2016

    Workout of the Day Strength: Back Squat 4×6 AHAP WOD: 21 – 15 – 9 KB Swings HR Push Ups *200meter run between rounds Post your scores to the Whiteboard.

  • Friday, Sept 30, 2016

    Workout of the Day WOD: For Time 100 DU (2:1) “buy in” 4 Rounds 15 KB Deadlift 53/35 12 KB Goblet Squat 53/35 9 Ring Push ups (double HRPU if scaled) 100 DU (2:1) […]

  • Wednesday, Sept 28, 2016

    Workout of the Day Strength: Front Squat 2×10 @ 65% 2×5 @ 75% WOD: 15-12-9-6-3 DB burpee-squat clean-thruster 35/20 Pull-ups Post your scores to the Whiteboard.

  • Monday, Sept 26, 2016

    Workout of the Day WOD: 10 Rounds 200m Sprints rest 1 min between After Party: DU skill work Mobility Post your scores to the Whiteboard.

  • Friday, Sept 23, 2016

    Workout of the Day Strength: Work up to a heavy single Bench Press THEN: 3x AMRAP @ 65% WOD: 40-30-20-10 Wall Balls 20/14 DU (2:1) Sit-ups Post your scores to the Whiteboard.

  • Wednesday, Sept 21, 2016

    Workout of the Day WOD: 800m Run “buy in” 4 Rounds 10 Lunges 10 HRPU 10 Box Jumps 30 cal row “cash out” After Party: 3x 1min Plank Post your scores to the Whiteboard.

  • Monday, Sept 19, 2016

    Workout of the Day Split Jerk 3-3-3-3-3-3-3 After Party: C&J skill work. Stay light-moderate in weight and work on form Mobility Post your scores to the Whiteboard.

  • Friday, Sept 16, 2016

    Workout of the Day Conditioning: 1000m row *warm up Push Press and Front Squat (stay light – PVC or empty barbell) if waiting for the rower WOD: 4 Rounds, 1min each round 1. Push […]

  • Wednesday, Sept 14, 2016

    Workout of the Day WOD: 7 Rounds 1min Muscle Snatch 75/55 1min OHS 75/55 1min burpees over the bar After Party: LIGHT full snatch work and mobility Post your scores to the Whiteboard.

  • Monday, Sept 12, 2016

    Workout of the Day WOD: 0:00-3:00 – 3 Rounds 3 Pull-ups 6 Push ups 9 Squats 3:00-6:00 – 3 Rounds 4 Pull-ups 8 Push ups 12 Squats 6:00-9:00 – 3 Rounds 5 Pull-ups 10 […]

  • Friday, Sept 9, 2016

    Workout of the Day **We will NOT have a coach for this class.** WOD: 3 Rounds 500m row 20 Wall Ball 20/14 20 KB Swings 53/35 20 Sit-ups Post your scores to the Whiteboard.

  • Wednesday, Sept 7, 2016

    Workout of the Day Strength: 5×4 Push Press @ 65-70% WOD: 15-12-9-6-3 T2B C&J 95/65 Push ups Post your scores to the Whiteboard.

  • Monday, Sept 5, 2016

    Workout of the Day We will NOT have class on Monday, Sept 5 (Labor Day). Gold’s Gym will be open 7am-2pm if you want to come in and get some work done. Have a […]

  • Friday, Sept 2, 2016

    Workout of the Day Conditioning: Tabata Plank (8 Rounds) Workout of the Day WOD: 12min AMRAP 15 Deadlift 95/65 12 STO 95/65 9 Burpees over the bar REST 3min 12min to est 1RM Back […]

  • Wednesday, Aug 31, 2016

    Workout of the Day Strength: Front Squats 2 – 3sec descent + 2 sec pause Drop down 5% x max reps WOD: EMOM 15mins 10 – wall balls 15 – KB goblet squats 10 […]

  • Monday, Aug 29, 2016

    Workout of the Day Strength: 2 cleans + 1 jerk AHAP WOD: 3 Rounds 4min AMRAP: 3 – thrusters (75/55) 6 – pull ups 9 – box jumps 1min rest Post your scores to […]

  • Friday, Aug 26, 2016

    Workout of the Day 3 RFT: 60 DU/180 singles 20 Burpees 10 Deadlifts (225/155) Post your scores to the Whiteboard.

  • Wednesday, Aug 24, 2016

    Workout of the Day Strength: Back Squat 3 – 3sec paused squat Drop 10% x max reps WOD: 12min ascending ladder 3 – power snatches (75/55) 3 – TTB 6 – power snatches 6 […]

  • Monday, Aug 22, 2016

    Workout of the Day Strength: Snatch Complex Power Snatch + Snatch + OHS WOD: 3 Rounds – 1min each station – push ups – air squats – mountain climbers – box jumps Rest 1 […]

  • Friday, Aug 19, 2016

    Workout of the Day Strength: Front Squats Heavy Single Drop down 10% AMRAP WOD: For Time Buy in: 20 burpees 30 – TTB 25 – Cleans (95/65) 20 – Push Ups 15 – Cleans […]

  • Wednesday, Aug 17, 2016

    Workout of the Day Strength: Back Squat 2 – 3sec paused squats AHAP Drop 5% AMRAP WOD: 12min AMRAP 6 – Strict Pull ups 12 – Weighted V-ups 24 – DU’s/ 48 jump rope […]

  • Monday, Aug 15, 2016

    Workout of the Day “Whitten” 5 rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Post […]

  • Friday, August 12, 2016

    Workout of the Day Strength: Clean Complex Clean + low hang clean+ front squat Wod: Running “Grace” For time: 200meter sprint 10 – Clean and Jerks 135/95 200meter sprint 10 – Clean and Jerks […]

  • Wednesday, August 10, 2016

    Workout of the Day Strength: Snatch Complex – snatch pull+snatch+hang snatch WOD: 10minAMRAP 15 medball push ups 10 pistols 5 TTB Accessory: 5x ME strict pull ups Post your scores to the Whiteboard.

  • Monday, August 8, 2016

    Workout of the Day **We will NOT have a coach for this class** Wod: “Jackie” 1000 meter row 50 – barbell Thrusters 45/35 30 – pull-ups Accessory: 4 Rounds 1min KB Goblet Squat hold […]

  • Friday, August 5, 2016

    Workout of the Day **We will NOT have a coach leading the class today. Sorry!** Strength: Strict Press 5×5 @80% WOD: 12min AMRAP 15 – KB swings 53/35 10 – goblet lunges 53/35 (5 […]

  • Wednesday, August 3, 2016

    Workout of the Day Skill: pull up work Strength: Front Squats 3 – 3 sec paused squats AHAP WOD: 4 Rounds 200 meter run w/medball 20/14 20 box jumps 20 wall balls 20/14 Accessory: […]

  • Monday, August 1, 2016

    Workout of the Day Strength: back squat 4×4@80% WOD: buy in 27 pull ups Then: 2 rounds 12 – deadlifts 9 – hang power cleans 6 – jerks Accessory: 4 rounds 1 min plank […]

  • Friday, July 29, 2016

    Workout of the Day Strength: 3×5 Strict Press @ 65% 3×3 Push Press @ 75% WOD: 50 KB Swing “buy in” 53/35 3 Rounds 8 Power Cleans 165/115 12 Pull-ups 50 KB Swings “cash […]

  • Wednesday, July 27, 2016

    Workout of the Day Strength: 10min EMOM 5 Unbroken Front Squats @ 65-70% (from the ground) WOD: 4 Rounds – 1min each station 1. Pistols (alternating each rep) 2. DB Snatches (alternating each rep) […]

  • Monday, July 25, 2016

    Workout of the Day Strength: 8min EMOM 3 Power Snatch (AHAP) WOD: For Time 50 DU (3:1) 40 Sit-Ups 30 Squat Jumps 20 Ground to Overhead 95/65 10 OH lunges 95/65 20 Ground to […]

  • Friday, July 22, 2016

    Workout of the Day Strength: 5×5 Bench Press (AHAP) WOD: 18min EMOM (6 Rounds) 1. AMRAP Pull-ups 2. AMRAP OHS 75/55 3. REST “Cash Out” 4 Rounds 1 lap Farmer Carry 53/35 1 1min […]

  • Wednesday, July 20, 2016

    Workout of the Day Strength: 8min EMOM Complex – 1 Full Clean + 1 Hang Full Clean + 1 Jerk (AHAP) WOD: 2-4-6-8-10-12 Thrusters 115/75 *50 DU after each round (2:1) Post your scores […]

  • Monday, July 18, 2016

    Workout of the Day Strength: 15min to est 1RM Deadlift WOD: 3 Rounds 40 Wall Ball 20/14 30 KB Swings 53/35 20 V-ups Post your scores to the Whiteboard.

  • Friday, July 15, 2016

    Workout of the Day Strength: work up to a heavy single Clean & Jerk WOD: For Time 200m Run 30 Power Clean 95/65 200m Run 30 Front Squat 200m Run 30 STO “cash out” […]

  • Wednesday, July 13, 2016

    Workout of the Day Strength: 8min EMOM 3 OHS (AHAP) WOD: 12 min AMRAP 15 Hang Power Snatch 75/55 12 T2B 9 Burpees Post your scores to the Whiteboard.

  • Monday, July 11, 2016

    Workout of the Day Strength: 3RM Bench Press, THEN 2×3 @ 75% WOD: 50 Pistol “buy in” 3 Rounds 6 Squat Clean Thrusters 125/85 12 Box Jump Overs 50 Pistol “cash out” Post your […]

  • Friday, July 8, 2016

    Workout of the Day Strength: 15min to est 1RM Back Squat WOD: 3 Rounds 400m Run 12 Deadlift 185/145 21 KB Swings 53/35 Post your scores to the Whiteboard.

  • Wednesday, July 6, 2016

    Workout of the Day “Josh” For time: 21 Overhead squats (95 lbs) 42 Pull-ups 15 Overhead squats (95 lbs) 30 Pull-ups 9 Overhead squats (95 lbs) 18 Pull-ups Post your scores to the Whiteboard.

  • Friday, July 1, 2016

    Workout of the Day Strength: 8min EMOM Complex – 1 Power Snatch + 2 Hang Power Snatch + 2 OHS (light to moderate weight. work on form) WOD: 4 Rounds 15 Front Squat 95/65 […]

  • Wednesday, June 29, 2016

    Workout of the Day WOD: For Time 1000m run 50 Burpees 800m run 35 Burpees 400m run 20 Burpees 200m run 5 Burpees Post your scores to the Whiteboard.

  • Monday, June 27, 2016

    Workout of the Day Strength: 2 RPM Back Squat WOD: For Time 21 – Thrusters (95/65) 3 – Rope Climbs / 12 pull ups 15 – Thrusters 2 – Rope Climbs / 8 Pull […]

  • Friday, June 24, 2016

    Workout of the Day Strength: Heavy Set of 4 Front Squats Then drop 10% x Max Reps WOD: EMOM 12mins 10 – Wall Balls 10 – KB Swings Post your scores to the Whiteboard.

  • Wednesday, June 22, 2016

    Workout of the Day Strength: 12mins Deadlifts 4×4 AHAP WOD: 21-15-9 Heavy DB Front Squats DB Push Press Mountain Climbers Post your scores to the Whiteboard.

  • Monday, June 20, 2016

    Workout of the Day Strength: Back Squats Heavy set of 4 Then drop 10% x Max reps WOD: For Time 1000 meter Run 100ft Handstand walk / or modified inch worm 10 – OH […]

  • Friday, June 17, 2016

    Workout of the Day Strength: EMOM 12mins Front Squats 2@85% odds 12 Hollow Rocks evens WOD: 10min AMRAP 3 – thrusters 3 – pull ups * reps increase by 3 Post your scores to […]

  • Wednesday, June 15, 2016

    Workout of the Day Strength: EMOM 6mins Deadlifts 3@85% WOD: 5 RFT 8 – C2B Pull Ups 8 – HSPU 12 – KB snatches(53/32) Post your scores to the Whiteboard.

  • Monday, June 13, 2016

    Workout of the Day Strength : EMOM 12min Back squats 2@85% odds DU’s evens WOD: 15min AMRAP 3- TTB 3 – OH Lunges *Reps increase by 3 *3 burpees on the min Post your […]

  • Saturday, June 11, 2016

    Workout of the Day Come join us for a FREE Community WOD!! You do not have to be a member of Gold’s or CrossFit Persona to join us. Bring a friend and come check […]

  • Friday, June 10, 2016

    Workout of the Day Strength: Front Squats Find heavy Set of 5 then drop 10% 1xMax Reps WOD:For Time 104 – Wall Balls 52 – Pull Ups Post your scores to the Whiteboard.

  • Wednesday, June 8, 2016

    Workout of the Day Strength:Deadlifts 5×5 AHAP WOD: 3 Rounds For Time 400 Meter Run 40-GHD Sit Ups 7-Deadlifts (225/155) Post your scores to the Whiteboard.

  • Monday, June 6, 2016

    Workout of the Day Strength: Back Squat Find Heavy set of 5 then drop down 10% 1xMax reps WOD: 4 Rounds For Time 28-Pistols 15-Cleans (115/80) Post your scores to the Whiteboard.

  • Saturday, June 4, 2016

    Workout of the Day Strength: Front Squat 4@85% then 3×4@75% WOD: For Time *If needed start light and take smaller jumps* 10 – Snatches (75/55) 50 – Du’s 8 – Snatches (95/65) 40 – […]

  • Friday, June 3, 2016

    Workout of the Day WOD: 21-18-15-12-9 -KB Swings -Burpees Post your scores to the Whiteboard.

  • Wednesday, June 1, 2016

    Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. […]

  • Saturday, May 28, 2016 COMMUNITY WOD

    Workout of the Day Strength: 5×5 Clean & Jerk (AHAP) WOD: 1 Round 40 KB Swings (53/35) 20 Thrusters (95/65) 400m Run 30 KB Swings 15 Thrusters 300m Run 20 KB Swings 10 Thrusters […]

  • Friday, May 27, 2016

    Workout of the Day Strength: 5RM Bench Press THEN 2×3 @ 85% 2×5 @ 75% WOD: 30 Hang Power Cleans (155/105) *5 Burpee penalty each time the bar drops 5x100m Sprints *max 1min rest […]

  • Wednesday, May 25, 2016

    Workout of the Day Strength/Conditioning: 1000m Row 8min EMOM: ODD – 30sec handstand hold, EVEN – 40sec DU WOD: “Fran” 21-15-9 Thrusters (95/65) Pull-ups Post your scores to the Whiteboard.

  • Monday, May 23, 2016

    Workout of the Day Strength: 3 Rounds 10 GHD sit-ups 10 Back extension 400m Run WOD: Bear Complex – 5 Rounds with a burpee penalty 7 unbroken sets AHAP, 5min rest between rounds (partner […]

  • Saturday, May 21, 2016 COMMUNITY WOD

    Workout of the Day COMMUNITY WOD WOD: 50 Back Squats from the ground (165/110) 3 Rounds of “Cindy” each time the bar drops 5 Pull-ups, 10 Push-ups, 15 air squats After: 3 rounds 10 […]

  • Friday, May 20, 2016

    Workout of the Day Strength: 5×5 Strict Press (AHAP) WOD: 5 Rounds 400m Run 20 GHD (or wall ball sit-ups) 10 Front Squat (115/85) Post your scores to the Whiteboard.

  • Wednesday, May 18, 2016

    Workout of the Day Strength – 15min to est 1RM Snatch WOD: Partner – 1 person works at a time 1 round 50 Burpee box jumps 50 Squat cleans (115/75) 50 KB Swing (53/35) […]

  • Monday, May 16, 2016

    Workout of the Day Strength: Back Squat 1×10 @ 65% 2×5 @ 75% 2×3 @ 85% WOD: TABATA – 8 Rounds Pull-Ups Sit-ups HRPU Squats THEN 5 Rounds 100m Sprints *1min rest between rounds […]

  • Saturday, May 14, 2016 COMMUNITY WOD

    Workout of the Day Strength: 3×4 Strict Press (AHAP) 2×6 Push Press (AHAP) WOD: 12min AMRAP 3 Deadlift (145/115) 3 Box Jumps *reps go up by 3 each round *20 DU (2:1) after each […]

  • Friday, May 13, 2016

    Workout of the Day WOD: “Isabel” 30 Snatches (135/95) Strength: 12min to est 1RM OHS Post your scores to the Whiteboard. .

  • Wednesday, May 11, 2016

    Workout of the Day Strength: Front Squats 1×15 @ 55% 2×10 @ 65% 3×5 @ 75% WOD: 8min AMRAP 10 Front rack lunges (5 R/L) (95/65) 8 Push Press (95/65) 6 Burpees REST 2min […]

  • Monday, May 9, 2016

    Workout of the Day Strength: 4 rounds 10 GHD sit-ups 10 Back extension 400m run WOD: 4 Rounds – 1min at each Station (max reps each movement) 1. DU 2. Box Jumps 3. Cal […]

  • Friday, May 6, 2016

    Workout of the Day Strength: 4×10 Back rack lunges (5 R/L) @ 50% of your 1RM Back Squat WOD: “Cindy” 20min AMRAP 5 Pull-ups 10 Push-ups 15 Air squats Post your scores to the […]

  • Wednesday, May 4, 2016

    Workout of the Day Strength: 4×10 Front Rack Lunges (AHAP) WOD: 18-15-12-9 Cal Row Wall Balls (20/14) Box Jumps Post your scores to the Whiteboard.

  • Monday May 2, 2016

    Workout of the Day Strength: 10min EMOM – 3 TNG Power Snatch (AHAP) WOD: 5 Rounds 5 Deadlift (225/155) 25 Sit-ups 10 Box Jumps THEN 3 Rounds: 10 Back extension 20 Russian twist (53/35) […]

  • Saturday, April 30, 2016 COMMUNITY WOD

    Workout of the Day Strength: 5×5 Strict Pull-ups WOD: 10min AMRAP 3 pull-ups 3 DB Thrusters *reps increase by 3 each round Post your scores to the Whiteboard.

  • Friday, April 29, 2016

    Workout of the Day Team “Maupin” 4RFT: 800m run (team runs together) 49 Push-ups *1 person works while other holds plank 49 Sit-ups *1 person works while other holds hollow rock 49 Air squats […]

  • Wednesday, April 27, 2016

    Workout of the Day WOD: With a running clock 0-15min – “Karen” 15-20min – 30-20-10 Mt Climbers, DU 20min to when completed – 30 burpees Post your scores to the Whiteboard.

  • Monday, April 25, 2016

    Workout of the Day Strength: 5×2 Back Squats WOD: 1/2 McGhee 15min AMRAP 5 Deadlift (275/185) 13 Box Jumps 9 Push-ups Post your scores to the Whiteboard.

  • COMMUNITY WOD Saturday, April 23, 2016

    Workout of the Day COMMUNITY WOD!! Come join us for a great workout! These WODs are open to anyone and everyone at any skill and fitness level. You do not have to be a […]

  • Friday, April 22, 2016

    Workout of the Day Skill work: 3 Rounds ME C2B pull-ups or pull-ups + ring dips WOD: PARTNER 400m run 29 Back Squats (135/95) Post your scores to the Whiteboard.

  • Wednesday, April 20, 2016

    Workout of the Day Strength: Press Complex – 2 Push Press + 2 Push Jerk + 2 Split Jerk WOD: Tabata Goblet Squats Hollow Rock KB Swings V-Ups Wall Balls Post your scores to […]

  • Monday, April 18, 2016

    Workout of the Day Strength: Find a heavy single – Snatch with a 3sec pause at the knee + 1 OHS THEN 1×5 Snatch @ 90% (full snatches) WOD: 12min AMRAP 3 Power Snatch […]

  • Saturday, April 16, 2016

    Workout of the Day COMMUNITY WOD! Anyone and everyone is welcome to come in and join us for a great workout! You do not have to be a member of Gold’s or CrossFit Persona […]

  • Friday, April 15, 2016

    Workout of the Day “Nancy” 5 RFT 400m run 15 OHS (95/65) Post your scores to the Whiteboard.

  • Wednesday, April 13, 2016

    Workout of the Day Strength: 6RM Push Press THEN 3×6 @ 75% WOD: 3min AMRAP 3 Cleans (135/95) 6 Wall Balls (20/14) 2min REST 6min AMRAP 3 Cleans (155/105) 8 Wall Balls (20/14) 2min […]

  • Monday, April 11, 2016

    Workout of the Day Strength: Back Squats – Find a heavy Triple THEN 3×3 @ 85% WOD: 15min AMRAP 10 C2B pull-ups 12 Ring Dips 14 GHD sit-ups Post your scores to the Whiteboard.

  • Friday, April 8, 2016

    Workout of the Day WOD: For Time Teams of 2 or 3 150 Du’s or 300 Singles 1 Lap Farmer’s Carry AHAP 75 Wall Balls (20/14) 2 Lap Farmer’s Carry AHAP 50 Hand Release […]

  • Wednesday, April 6, 2016

    Workout of the Day Strength: Snatch with 3sec pause at knee work up to 70%-75% of Snatch max WOD: For Time 50-40-30-20-10 KB Swings (53/35) Sit Ups Run 2 Laps between each round Post […]

  • Monday, April 4, 2016

    Workout of the Day Strength: Find Heavy Single Strict Press Then: 2 Front Squats + 1 Jerk work to a max WOD: 10min AMRAP 5 STO (115/85) 10 Deadlifts (Same Weight) 15 Box Jumps […]

  • COMMUNITY WOD Saturday, April 2, 2016

    Workout of the Day COMMUNITY WOD “Mary” 20min AMRAP 5 HSPU (scaled: diamond push-ups) 10 Pistols 15 Pull-ups Post your scores to the Whiteboard.

  • Friday, April 1, 2016

    Workout of the Day WOD: Buy in : 5 Rounds 100 meter Sprint *Rest 1min, No Rest on last run Then: 21-15-9 9-15-21 Wall Balls (20/14) Power Snatches (75/55) Post your scores to the […]

  • Wednesday, March 30, 2016

    Workout of the Day 1RM Clean and Jerk – 15min WOD: 5 Rounds 5 Power Cleans 155/105 10 Front Squats 155/105 15 Box Jumps Post your scores to the Whiteboard.

  • Monday, March 28, 2016

    Workout of the Day 5RM Bench Press THEN Max Reps @ 80% “ANNIE” 50-40-30-20-10 DU (3:1) Sit-ups Post your scores to the Whiteboard.

  • Saturday, March 26, 2016

    Workout of the Day Come join us for a FREE Community WOD! This is open to anyone and everyone! You do not need to be a member or have CrossFit experience to join us. […]

  • Friday, March 25, 2016

    Workout of the Day CrossFit Open 16.5 Post your scores to the Whiteboard.

  • Wednesday, March 23, 2016

    Workout of the Day 10min EMOM: Odd – 5 Deadlift 175/135 Even – 15 Box Jumps WOD: 12min AMRAP 5 STO 115/75 10 Front Rack Lunges 115/75 15 Burpees Over the Bar 20 Sit-ups […]

  • Monday, March 21, 2016

    Workout of the Day 10min EMOM: TNG Squat Cleans @ 75% WOD: 3 Rounds 35 Wall Balls 20/14 7 Power Cleans 155/115 CASH OUT: 50 Wall Ball Sit-ups 800m Row Post your scores to […]

  • Saturday, March 19, 2016

    Workout of the Day 4×10 Front Rack Lunges (AHAP) WOD: 400m Row 15 HRPU 15 Box Jumps 15 Sit-ups 300m Row 12 HRPU 12 Box Jumps 12 Sit-ups 200m Row 9 HRPU 9 Box […]

  • Friday, March 18, 2016

    Workout of the Day CrossFit Open WOD 16.4 Post your scores to the Whiteboard.

  • Wednesday, March 16, 2016

    Workout of the Day 5RM Deadlift THEN 2×3 @ 85% WOD: 7min AMRAP 3 Thrusters 95/65 3 C2B Pull-ups 6, 9, 12… (Reps go up by 3 for each movement until time is up) […]

  • Monday, March 14, 2016

    Workout of the Day 5RM Front Squat THEN Max Reps @ 80% WOD: 20-15-10 Push Press 75/55 Box Jumps KBS 53/35 CASH OUT: 4 Rounds 10 Hollow Rock OR Weighted V-ups 10 Superman Post […]

  • Saturday, March 12, 2016

    Workout of the Day Filthy Fifty – PARTNER WOD (one partner works at a time) 50 Box Jumps 50 Pull-ups 50 KBS 53/35 50 Jump Squats 50 T2B 50 Push Press 45/35 50 Back […]

  • Friday, March 11, 2016

    Workout of the Day CrossFit Open WOD 16.3 Post your scores to the Whiteboard.

  • Wednesday, March 9, 2016

    Workout of the Day 3RM Full Snatch THEN Max Reps TNG @ 75% WOD: 3 Rounds 5 Power Snatch 95/65 10 OHS 95/65 15 Burpees Over the Bar 20 DU (3:1) CASH OUT: 3 […]

  • Monday, March 7, 2016

    Workout of the Day 6min EMOM: 2 Hang Squat Cleans + 1 Jerk @ 75% WOD: 3 Rounds 10 C2B Pull-ups 10 Front Squats 135/95 10 Box Dips REST 2min 15-12-9 Box Jumps HRPU […]

  • Saturday, March 5, 2016

    Workout of the Day 5RM OHS THEN 2×3 @ 80% WOD: 3 Rounds 15 Burpees 15 Push Press 95/65 15 T2B Post your scores to the Whiteboard.

  • Wednesday, March 2, 2016

    10min EMOM: 1 Power Snatch + 1 Hang Power Snatch + 1 OHS @ 70% WOD: 3 Rounds – 4min AMRAP, 2min REST 1 Full Snatch 115/85 22 Wall Balls 20/14 16 KBS 53/35 […]

  • Monday, 2/29/16 WOD

    Workout of the Day Strength: Bench 5×5 Across @ 75-80% WOD: 3 Rounds For Time – 10 Strict Press (95/65) – 15 TTB – 20 Burpee Box Jumps Post your scores to the Whiteboard.

  • Saturday, 2/27/16 WOD

    Workout of the Day WOD: For Time – 400meter Run – 21 Thrusters (95/65) – 300meter Row – 15 Thrusters – 200meter Run – 9 Thrusters Then in 10mins – Find Heavy Single Thruster […]

  • Friday, 2/26/16 WOD

    Workout of the Day CrossFit OPEN 16.1 Post your scores to the Whiteboard.

  • Wednesday, 2/24/16 WOD

    Workout of the Day WOD: Fight Gone Bleh 3 Rounds: 1 min at each Station – Squat Jumps – Sit Ups – Push Ups – Plated Ab Twist (35/25) – Burpees 1 min Rest […]

  • Monday, 2/22/16 WOD

    Workout of the Day WOD: 23min AMRAP Part A: 0-15min AMRAP of: – 9 Pull Ups – 15 Cleans – 21 Front Squats – 400 meter run Part B: 15-23mins Find Heavy single – […]

  • Saturday, 2/20/16 WOD

    Workout of the Day Skill: Snatch Practice Wod: 3 Rounds – 10 Hang Squat Snatches (95/65) – 20 Wall Balls Post your scores to the Whiteboard.

  • Friday, 2/19/16 WOD

    Workout of the Day Strength: Front Squats 4×6 @80% Wod: 21-15-9 – Heavy DB Thrusters – Pull Ups Post your scores to the Whiteboard.

  • Wednesday, 2/17/16 WOD

    Workout of the Day “Michael” 3 rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post your scores to the Whiteboard.

  • Monday, 2/15/16 WOD

    Workout of the Day Strength: STO Complex 2 Push Press + 2 Push Jerk + 2 Split Jerks Wod: 10min Amrap – 5 STO – 10 Deadlifts – 15 Box Jumps Post your scores […]

  • Saturday, 2/13/16 WOD

    Workout of the Day Skill: Clean Practice Wod: 21-15-9 – Hang Cleans (115/85) – Ring Dips Post your scores to the Whiteboard.

  • Friday, 2/12/16 WOD

    Workout of the Day WOD: Buy in 2mins of Burpees – 50 Mountain Climbers ea. leg – 25 V-Ups – 50 Du’s – 25 Deficit Push Ups (45/35) – 25 Mountain Climbers – 15 […]

  • Wednesday, 2/10/16 WOD

    Workout of the Day Strength: Find Heavy Single Clean Complex – 1 Hang Squat Clean + 1 Full Clean + 1 Front Squat Wod: 15-12-9-6-12-15 – STO (95/65) – Front Squats (95/65) Post your […]

  • Monday, 2/8/16 WOD

    Workout of the Day Strength: Back Squats 4×6 @80% Wod: Every 3mins until lapped by the Clock 2 Rounds: – 6 TTB – 6 Wall Balls • Reps Increase by 2 every 3mins • […]

  • Saturday, 2/6/16 WOD

    Workout of the Day Strength: Deadlifts Find 2RM Wod: Emom 14mins – 7 Deadlifts (275/205) – 20 Box Jumps Post your scores to the Whiteboard.

  • Friday, 2/5/16 WOD

    Workout of the Day Wod: 4 Rounds For Time – 15 Kb Swings (53/32) – 20 Sit Ups – 40 DU’s/80 Singles – 1 Lap Farmers Carry (35lb plate/25lb plate) Post your scores to […]

  • Wednesday, 2/3/16 WOD

    Workout of the Day Strength: 5-5-3-3-2-2-1-1-1 Bench Press AHAP Wod: 12min Amrap – 7 Strict Chin Ups – 14 Wall Balls – Run 2 Laps Post your scores to the Whiteboard.

  • Monday, 2/1/16 WOD

    Workout of the Day Strength: 10min EMOM: -3 Front Squats @ 80% WOD: 21-18-15-12-9-6-3 -Thrusters (95/65) -Bar Facing Burpees Post your scores to the Whiteboard.

  • 01/30/16 WOD

    Strength: 12min-3RM Barbell Row THEN 2×3@75% WOD: 3 Rounds- 24 squats, 24 Push-ups, 24 Lunges, 400m run After: 3×10 hollow rocks, 10 superman

  • 01/29/16 WOD

    Strength:  10m EMOM- 1 hang Full Snatch + 2 OHS@65% of 1RM Snatch WOD:  16 min AMRAP- 10 hang power snatch (75/55), 20 pullups, 10 OHS, 20 DU (3:1) After: 3 laps farmer carry […]

  • 01/25/16 WOD

    Strength:  7×1 Power Clean + 1 Front Squat + 1 Full Clean @75% of C&J 1RM WOD:  3 Rounds- 15 hang power cleans (115/95), 15 over bar burpees After: 3 Rounds- 200m row sprint, […]

  • 01/23/16 WOD

    Strength: 5RM Strict Press THEN 2×3 @85% WOD: 30-20-10 cal row, pull ups After: 2 Rounds- 20 GHD, 20 barbell good mornings (45/35)

  • 01/22/16 WOD

    Strength:  5×3 Hang Full Clean @ 65% of C&J 1RM WOD: 20 DU (2:1) EMOM, 20-15-10 DB Thrusters (45/25), HRPU

  • 01/20/16 WOD

    Strength:  15 min- 1RM Snatch WOD:  1 mile run “buy in”  THEN 10-9-8-7-6-5-4-3-2-1 burpee box jumps, box dips THEN 30cal row “cash out”

  • 01/18/16 WOD

    Strength: 5RM Back Squat THEN 2×3 @ 85% WOD: 7 min AMRAP- 2,4,6,8… Deadlift (135/115), ring push-ups (deficit 45/35) REST 3min 7 min AMRAP 2,4,6,8… Power Clean (135/115), pistols (alternating) After: 2 Rounds: 1min […]

  • 01/16/16 WOD

    Strength:  5×5 Thrusters (AHAP) WOD: 3 rounds, 3min REST between rounds- 5 pull-ups, 10 KB goblet squat (53/35), 15 burpees, 20 KB swings (53/35), 25 wall balls (20/14)

  • 01/15/16 WOD

    Strength:  10min EMOM-ODD: 5 strict pull ups (if you have strict, add weight; if you do not have strict yet, do 3 second negatives) EVEN: 5 weighted V-ups WOD: 3 Rounds- 5 power cleans […]

  • 01/13/16 WOD

    Strength: 5×3 Hang Full Snatch (AHAP) WOD: Running Clock- 10 min to complete 1 mile run and max reps clean and jerk (135/95), REST 3 min 7 min to complete 800m run and max […]

  • 01/11/16 WOD

    Strength: 10 min EMOM- ODD: 6 Pistols, EVEN: 5 superman to hollow rock rolls WOD: 10 min AMRAP- 6 pull ups, 8 ring push-ups (or deficit 45/35), 10 v-ups, 12 jumping lunges After: 2 […]

  • 01/08/16 WOD

    Strength:  3RM OHS THEN 2×3 @80% WOD: 1 Round- 20 GHD, 400m run, 15 Power Snatch (115-75), 400 m run, 15 Power Snatch, 400m run, 20 GHD After: 20 Turkish get-ups (10 per arm)

  • 01/06/16 WOD

    Strength:  6×4 Front Squats @75% of 1RM WOD: 3 Rounds- 10 Clean & Jerk (115/95), 30 Wall Balls (20/14)

  • 01/04/16 WOD

    Strength: 3x500m row sprints WOD: 16 min AMRAP- 5 laps with wall balls (20/14), 20 Pistols (alternating), 40 DU (3:1) After: 3×10 superman, 10 hollow rocks

  • 01/02/16 WOD

    Strength: 4×5 Strict press @ 70% of 1RM WOD:  1 min Stations, 2 rounds- 1 Wall Balls 20/14 2.HRPU 3.Box Jumps 4. REST Rest 3 min 2 rounds-200m run, 9 Push Press (95/65), 12 […]

  • 01/01/16 WOD

    Strength:  5×3 Barbell Row (AHAP) WOD: For Time- 30 Deadlift (175/135), 30 cal row, 30 OHS (95/75) After: 3×1 sled push (down and back) (AHAP)

  • 12/30/15 WOD

    WOD:  18-15-12-9-6-3 – Front Squats (115/85) – Pull Ups

  • 12/16/15 WOD

    Strength: Strict Press 4×5 Across 10-12 mins WOD: 5RFT 25-20-15-10-5 Burpee Box jump Overs, 24/20 10-8-6-4-2 Strict Pull Ups

  • 12/23/15 WOD

    WOD:  “12 days of Christmas” – 1 lap – 2 push ups – 3 cleans (115/85) – 4 Front Squats *same bar – 5 Burpees – 6 Toes to bar – 7 KB Swings […]

  • 12/19/15 WOD

    Skill Work:  Pistol Progress WOD: 3RFT – 12 pistols (20 Air Squats) – 18 weighted v-ups (25/15) -24 walking lunges with plate

  • 12/18/15 WOD

    Strength:  Back Squats 4×4 Across 12-15mins WOD:  8 rounds Alternating Tabata – Mountain Climbers – Plank – Dead Bugs – Superman Hold

  • 12/16/15 WOD

    Strength:  Establish 2RPM Thruster WOD:  “Beep Test” Every min on the min lapped by the clock *If lapped under 3 rounds continue until 7rnds are completed – 7 Thrusters (75/55) – 7 Pull Ups […]

  • 12/14/15 WOD

    Skill:  EMOM 12-16 mins Snatch work WOD: For Time “Randy” -75 Power snatch work *Every time you break run 2 laps

  • 12/12/15 WOD

    Skill:  EMOM 12-16 mins Snatch work WOD:  21-15-9 – Ring Dips – Squat Snatches (75/55)

  • 12/11/15 WOD

    WOD For time: Flight Simulator 50-4-30-20-10-20-30-40-50 (2:1) Du’s *Each set should be unbroken.  Can rest between sets *5 burpee penalty for every time you break

  • 12/09/15 WOD

    Strength:  Front Squat find heavy 2 rep, then go down in weight for 3×5 WOD:  Buy in 25 wall balls Then 5RFT: -10 push press (95/65) -20 Box jumps Sell out: 25 cal row

  • 12/07/15 WOD

    Strength: 4×5 Strict press Across 12 mins WOD: 12 min AMRAP 3- power snatches (135/95) 6- clean and jerks (135/95) 9 pullups 54 double unders

  • 12/05/15 WOD

    Strength: EMOM 12 mins – 3 Back Squats heavy odds – 2 Cleans Heavy evens WOD: EMOM 16 mins 20 KB Goblet Squats 20 KB Swings

  • 12/04/15 WOD

    Skill work:  EMOM 12 mins Cleans WOD:  3 min Amrap – 5 Burpees – Rest 1 min 6 min Amrap -5 Burpees – 7 push ups Rest 1 min 9min Amrap -5 Burpees -7 […]

  • 12/02/15 WOD

    WOD For time: -1 mile run -75 wall balls -800 meter run -75 wall balls -1 mile run

  • 11/30/15 WOD

    WOD:  “Barbara” -5RFT, 3min rest between rounds 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats

  • 11/28/15 WOD

    WOD: 15-12-9 KB Swings, HRPU, Jumping Squats *30DU (3:1) between rounds

  • 11/27/15 WOD

    Strength:  8min EMOM- 1 hang power clean + 1 front squat + 1 hang squat clean@ 75% WOD: Partner WOD 10 RFT (each person completes 5 rounds, partners run together) 400m Wall Ball run […]

  • 11/25/15 WOD

    Strength: 5×3 Barbell Row (AHAP) WOD: 3RFT- 3 burpee EMOM 6 Deadlift 135/95, 8 T2B, 1 box jumps After party: 3x sled push (AHAP)

  • 11/23/15 WOD

    Skill:  20min skill work- pull-ups, DU WOD:  50 DU (3:1) but in 5RFT- 60m row sprint REST 3 min between rounds 50 DU (3:1) cash out After Party: 40 sit-ups, 40 superman

  • 11/20/15 WOD

    Strength:  12min to establish 3RM Hang Power Clean WOD:  25 Thrusters 95/65, 200m run, 50 HRPU, 200 run, 25 KB Swings 53/35

  • 11/18/15 WOD

    Strength:  5 rounds- 10 GHD sit-ups, 10 back extension WOD:  3RFT- 500m row, 8 pull ups, 10 burpee box jumps, 12 T2B After Party: 3x ME Ring Dips

  • 11/16/15 WOD

    Strength:  5RM  Strict Press then 2×3 @85% WOD: “Isabel” 10min CAP 30 Power Snatch 135/95 After Party: 800m recovery row and mobility

  • 11/14/15 WOD

    WOD:  17 min AMRAP- 10 Pullups, 15 KB swings, 20 box jumps, 25 sit ups

  • 11/13/15 WOD

    Strength: 12 min to establish 3RM OHS WOD:  10  Squat Clean buy in 135/95 3RFT:  30  push ups, 20 Front Squat 115/75, 20 STO, 30 DU (3:1) 10 Squat Clean Cash out 135/95

  • 11/11/2015 Veterans Day WOD

    Strength: 12 min to establish 3RM Back Squat WOD:  Veterans Day WOD- Three Wise Men “Jeremy” 4 min AMRAP 5 Hang Squat Snatch 135/95, 10 Burpees over the bar REST 2 MIN “Ben” 4 […]

  • 11/09/15 WOD

    Skill Work:  15 min rig work- pull ups and T2B WOD:  Tabata-8 rounds Jumping squats, HRPU, jumping lunges, sit-ups After Party: 40 Superman 40 Hollow Rock

  • 11/07/15 WOD

    WOD:  8min AMRAP 10 Thrusters 95/65 10 Box Jumps 24/20 200m Run REST 3 min 3 rounds 5 Tire Flips 1ME Plank 1min KB Goblet Squat hold

  • 11/06/15 WOD

    Strength:  5RM Front Squat the 2×3 @85% WOD:  “Grace” (10min CAP) 30 Clean and Jerk 135/95 After Party:  800m recovery Row and Mobility

  • 11/04/15 WOD

    Strength: 7×1- Power Snatch+ OHS + 1 Snatch (AHAP) WOD:  3 RFT-9 Power Snatch 95/65 12 HRPU 15 Box jumps 24/20 After Party: 3x 10 V-ups 10 Back Extension 1ME Plank

  • 11/02/15 WOD

    Strength: 10 min EMOM-1Power Clean + 1 Push Jerk+ 1 Split Jerk@80% WOD: 2000m Row for time REST 5 min 4x200m sprints )1min rest between rounds)

  • 10/30/15

    WOD: 4 rounds For Time – 30 V-Ups – 20 Hollow Rocks – 10 Toes to Bar

  • 10/28/15

    WOD: “Fight Gone Bad” 3 Rounds: 1min of work at each station Wall Balls Sumo Deadlift High Pulls Box Jumps Push Press Row: Calories (if class is too late substitute with burpees) 1min of […]

  • 10/26/15 WOD

    Strength: Find 20 Rep Max Push Press WOD: 16 min AMRAP 8- Heavy Back Squats 16- Mountain Climbers ea. Leg

  • 10/24/15

    WOD:  0-4 mins of Plank For time: 21-18-15-9 Wall Balls Back Extensions Accumulate another 4mins of plank

  • 10/23/15 WOD

    WOD: For Time 12-9-6 Ring Push ups Deadlifts (275/185) *Any time you brek any reps must run 200 meters

  • 10/21/15 WOD

    WOD: 12 min AMRAP 3- Hang Cleans 3-Hamg Squat Cleans 3- Thrusters *Every time the bar is set down 5 burpees over the bar

  • 10/19/15 WOD

    Strength: Find 20 rep Max Bench Press WOD:  15 min AMRAP 12- Dumbell Seated Press 9- Barbell Wipers 6- Dips

  • 10/17/15 WOD

    Partner WOD: One Partner works at a time For Time: 20- Bench Press (155/105) 2- Rope Climb 15- Bench Press 4- Rope Climbs 10- Bench Press 6- Rope Climbs 5- Bench Press 8- Rope […]

  • 10/16/15 WOD

    WOD:  Buy in 150 DU’s 50-30-20 Med ball cleans Leg raises Sell out 150 DU’s

  • 10-14-15 WOD

    WOD: 20 min Emom Odds:  Row/Run 200 Meters Evens: Max Effort Sit Ups

  • 10/12/15 WOD

    Strength: Find Heavy 2 rep Back Squat then 5 sets Across at that weight WOD: “Helen” 3 rounds 400 meter run 21 KB swings 12 Pull ups

  • 10/10/15 WOD

    WOD: 5 rounds 8 strict Pull ups 12 V- ups 24 Hollow Rocks

  • 10/09/15 WOD

    WOD: 2 rounds for time 50 Burpees 25 Squat Jumps 15 Box Jumps

  • 10/07/15 WOD

    WOD: “Jackie” 1000 Meter Row 50 Thrusters (45lb Barbell) 30 Pullups

  • 10/05/15 WOD

    WOD: 10 rounds 200 meter Sprint 30 sec rest Then accumulate 4 mins of planking * Rest as needed

  • 10/03/15 WOD

    WOD: 10 min Amrap 30- DU’s 15- Snatches (75/55)

  • 10/02/15 WOD

    Strength: Find Heavy 2 Rep Push Press WOD: Monster Mash0-10 mins 3 rounds 15- Push Press(95/65) 10- GHD Sit ups 10-15 mins: 2 rounds 20- GHD Back Ext 10- Weighted Walking Lunges (45/25) 15-20 […]

  • 09/30/15 WOD

    Strength: 15 min to heaviest complex 1 power clean 1 hang clean 1 front squat WOD: 60 DU (3:1) 40 KB swings (53/35) 20 HRPU 10 OHS (65/55) 20 Pull ups 40 wall balls […]

  • 09/28/15 WOD

    Strength: 15 min to establish 1RM Snatch WOD: 1-8-7-6-5-4-3-2-1 burpees *5 Deadlift (225/155) unbroken between sets

  • 09/25/15 WOD

    Strength: 5×3 OHS (AHAP) WOD: 200m run 21 Power snatch (95/65) 400m run 15 Power snatch 800m run 9 power snatch

  • 09/23/15 WOD

    Strength:  5×5 Deadlift (AHAP) WOD:  9min AMRAP 15 wall ball (20/14) 5 power clean (135/95) 3 front squat REST for 5 min THEN 4 min AMRAP 5 push press (135/95) 5 box jumps

  • 09/21/15 WOD

    Strength: 3 rounds 3 tire flips 10 GHD or wall ball sit ups (20/14) WOD:  5 RFT- 6 OHS (65/55) 200m Run 12 T2B

  • 09/18/15 WOD

    Strength: 15 min to establish 1RM clean & Jerk WOD: FRAN 21-15-9 Thrusters (95/65), Pull ups

  • 09/16/15 WOD

    WOD: 200 M row  Then Tabata 8 rounds DU Sit ups Push ups Squats 2 Rounds: 10 GHD sit ups 10 back extensions

  • 09/14/15 WOD

    Strength: 8 min EMOM- Snatch complex: 1 power, 2 OHS WOD: 15-12-9 Power Cleans (95/65) Front Squat STO Pullups

  • 09/11/15

    Strength: 5-3-1 Back Squat (AHAP) then 15 to establish 1RM Front Squat WOD: 4 RFT- 3 min AMRAP Rest 1 min between rounds 10 Thrusters (45/35) 12 Burpees ME Tire flips for remaining time […]

  • 09/09/15 WOD

    Strength: 10 min EMOM- Clean Complex: 2 position (hi and mid hang) + 1 jerk WOD: 3 RFT-30 wall balls (20/14), 20 box jumps (24/20), 10 deadlift (135/105)

  • 9/4/15 WOD

    Skill: 10 min EMOM 10 DU WOD: 10 min AMRAP- 5 DB snatches left arm (50/25) 20 DU (scale 3:1) 5 DB snatches right arm 20 DU REST 5 min 0:00-4:00- Tabata Front Squats […]

  • 9/2/15 WOD

    Strength: 7×1 Snatch Complex 1 hang 1 power 1 OHS WOD: 8 min AMRAP 8 Push jerks (115/85) 10 T2B 12 burpees over the bar RIGHT INTO 2 min AMRAP max effort unbroken hang […]

  • 8/31/15 WOD

    WOD: 4 RFT 7 squat cleans (155/105) 14 kb swings 1 rope climb

  • 8/28/15 WOD

    Strength:  4×5 strict press from split WOD: 4 rounds -8 STO -6 Front squats -4 Front rack lunges -200m run

  • 8/26/15 WOD

    WOD: 12 min AMRAP -10 wall balls -10 cal row Rest 2 mins 10 min AMRAP -12 KB swings -100m sprint

  • 8/24/15 WOD

    EMOM 8 mins -2 push jerks -2 split jerks WOD:  10 min AMRAP -10SDHP -10 Burpees over bar

  • 08/22/15 WOD

    McGhee WOD:  30 min AMRAP – 5 deadlifts (275/205) -13 pushups – 9 box jumps (24/20)

  • 8/21/15 WOD

    WOD:  25 min AMRAP -400 meter run -1 lap farmers carry -30 hollow rocks As a team, one partner completes a movement while the other rows for calories.  Both partners must complete each movement […]

  • 8/19/15 WOD

    Rene: WOD: 7 rounds -400 meter run -21 walking lunges -15 pull ups -9 burpees

  • 08/17/15 WOD

    Strength:  EMOM 10 mins Odd- 2 front squats + 1 jerk, Even- 4 back squats Then straight into WOD for time:  50-40-30-20-10 V- ups Mountain climbers

  • 8/14/15 WOD

    Strength:  5 rounds, 7 cleans WOD: (135/95) -14 Deadlifts -21 Ring Push ups

  • 8/12/15 WOD

    Strength:  Back squats 4×5 WOD:  15 amrap -20 KB Swings -10 Push Press -100m run

  • 8/10/15 WOD

    Strength: 5×2 Jerks WOD: 12 min emom -10 wall balls odd min – max burpee box jumps even min * score is total burpee box jumps

  • 08/07/15 WOD

    EMOM: 8 mins -2 cleans (heavy) WOD: 3 rounds -800 m run with wall ball -25 broad jumps -15 med ball sit ups – 25 hand release push ups

  • 08/05/15 WOD

    21-15-9 Box Jumps Double unders Run between each round 9-15-21 KB Swings Cal Row

  • 8/3/15 WOD

    Partner DT 10 rounds for time as a team 12 deadlifts (155/105) 9 hang cleans 6 jerks *1 partner works while the other rest each round

  • 7/31/15 WOD

    Strength:  Back Squats 3@60, 3@65, 3@70 WOD 5 rounds for time: 10 toes to bar/ knees to elbow 15 med ball cleans 20 Double unders/ 3:1 ratio for singles *every minute on the minute, […]

  • 7/29/15 WOD

    No Strength:  Stretch together WOD:  For Time Buy in :  Suicides 21-15-9 -DB Snatch (alternating) -GHD Sit ups/ Sit ups Sell Out:  Suicides

  • 7/27/15 WOD

    Strength: Cleans 3@50, 3@60, 3@70 WOD: AMRAP 1 round of Cindy 1 Bear Complex (135/95) 1 round of Cindy 2 Bear Complexes 1 round of Cindy 3 Bear Complexes Score is Final completed set […]

  • 7/24/15 WOD

    WOD: For time Pull ups 2-4-6-8-10-12-14-16-18-20 Thrusters (95/65) 10-9-8-7-6-5-4-3-2-1

  • 07/22/15 WOD

    “The Chief” 3 min AMRAP 3 Power Cleans (135/95) 6 Push ups 9 Air Squats 1 Minute rest.  Complete 5 cycles

  • 07/20/15 WOD

    Strength:  Back squats 4X4 across at the same weight WOD “Karen” 150 Wall balls for time

  • 07/18/15 WOD

    “The Chief” 3 min AMRAP 3 power cleans 6 push ups 9 air squats 1 minute rest Complete 5 Cycles

  • 07/17/15 WOD

    Strength: Cleans; 3 @ 70%, 3 @ 75%, 3 @ 80% WOD: 21-18-15-9-6 Wall Balls Sit ups

  • 07/13/15 WOD

    Strength: Back Squats 5×3 WOD: Run to the last telephone pole 25 KB swings 25 Burpees 200m Row 25 Air squats 25 Hand release pushups Run to the telephone pole

  • 07/15/15 WOD

    WOD:  20 min AMRAP 15 Overhead walking lunges 15 Sumo Deadlift high pulls 15 Shoulder to overhead

  • 7/10/15 WOD

    50 Wall Balls 40 Cal Row 30 Toes to bar 20 Cleans 10 Pull ups

  • 07/08/15 WOD

    Strength:  Find 1 RM Clean WOD: 4 rounds 24 box jumps 12 Turkish get ups 200m row

  • 07/06/15 WOD

    Strength:  1 RM Back Squat WOD: 12/15/9 Deadlifts (225/155) Burpees over bar 1 sprint to the telephone pole

  • 07/04/15 Warrior WOD

    “Michael” 3 rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June […]

  • 7/3/15 WOD

    Strength: Front Squats 5×5 Tabata: 8 rounds each station (20 seconds of work, 10 seconds of rest) Push ups Air Squats Cal row Dumbell snatches/KB snatches Toes to bar

  • 7/1/15 WOD

    Strength:  Strict Press 5×5 AMRAP 3 minutes 3 hang cleans 6 thrusters 9 push press Rest for 2 minutes AMRAP 6 minutes 3 hang cleans 6 thrusters 9 push press Rest for 2 minutes […]

  • 6/29 WOD

    Skill:  Light Barbell Snatch work WOD:  “Field Day” Sprint to the first hydrant Rest 30 seconds Sprint to the second hydrant Rest 1 minute Sprint to the second hydrant Rest 1 minute Sprint to […]

  • 06/26/15 WOD

    Strength: Front Squats 5×2 across WOD 15 minutes 5 cleans 10 Front Rack Lunges Run 1 lap Instructor: Mikey

  • 6/24/15 Farewell Ariana Community WOD

    Obstacle Course 15 Obstacles Tire Flips KBS Rope Climb Box jumps Push ups Bear Crawl Water pipe press Agility Ladder Battle Ropes Squats Crunches Walking Lunges Burpees Medicine Ball toss Commando Crawl Coaches: Ariana, […]

  • 6/22/15 WOD

    Strength : Front Squat 5,3,3,1,1 WOD: For Time 100 Pull ups 100 Box Jumps 100 Burpees 100 Kettlebell swings Instructor: Ariana

  • 4/20/15 6pm/7pm WOD

    Mobility: Dislocation: Hamstrings Warm-up X-band walks 20cal  Row Xiaoping Shoulder rotators Metcon CrossFit Total (1RM) Back Squat Strict Press Deadlift Cooldown: Static Stretch: Samson & Couch Instructors: Jonathan 6pm Ariana 7pm  

  • 03/21/15 8am/9am WOD

    Warm up: 500 meter row Strength: Power clean 5@ 65%, 5@75%, 5@85% Skill: Rope Climb WOD 21-15-9 Thrusters Burpees Sit ups Instructor: Arianna

  • 03/11/15 7PM/8PM WOD

    Strength OHS 1RM WOD: “Fat Amy” 50 Squats 10 burpees 40 Sit-ups 10 Burpees 30 Lunges 10 Burpees 20 KBS 10 Burpees 10 Bear Crawls 10 Burpees 20 KBD 10 Burpees 30 Lunges 10 […]

  • 03/02/15 WOD 7PM

    Strength: Deadlift 5,5,5,5,5 Skill work: Med ball cleans WOD ( 3 RFT) 6 Power Cleans 9 Front Squats 12 Push press Instructor:  Ariana

  • 01/28/15 WOD

    STRENGTH back squat: 6×4 at 80% (2:00 rest) snatch: 3×2 at 80%, 3×1 at 85% (1:30 rest) WOD 5 rounds: 12 c2b pullup 12 box jump 24/20 Instructor: Josh

  • 01/26/15 PM WOD

    Strength Bench Press 9×3 @ 65% of Floor press 1RM 3 sets close/3 sets med/3 sets Accessory 3 sets of 20 Rear delt flys METCON 4 Rounds for Time: 30 Double unders 20 push […]

  • 01/21/15 PM WOD

    Strength 10 RM Bench Press Accessory 3×20 KB sit ups Metcon Fran 21-15-9 Thrusters Pull Ups Instructor: Josh

  • 01/19/15 Elements

    Warm up: Row 500m or Jump Rope, 10 squats, leg swings, chest openers, inchworm w/hip opener Skill: Wall Ball WOD: 10 min AMRAP Reps Exercise 10 Wall balls 10 Ring Rows 10 Push-ups Stretch: […]

  • 01/19/15 PM WOD

    Strength 1RM Hang Clean Accessory 4×5 Banded KB Swings Metcon 4 Rounds for Time: 50 air squats/25 pistols alternating 50 Double unders Instructor: Josh

  • 01/14/15 7PM WOD

    STRENGTH 1RM Deadlift ACCESSORY 100 Band Push Downs METCON 5 Round For Time Sled Push 20 Yards 10 Burpees 15 Toes 2 Bar 20 BW Lunges Instructor: Josh

  • 01/12/15 PM WOD

    Strength 4 sets of 5 depth jumps Back squat Low Box 9×2@65% plus bands/chains Accessory 10RM Good Morning Met Con 4 Round for time: 10 Box Jumps 15 pushups 10 front squats Instructor:  Josh

  • 1/10/15 WOD

    Strength Push Press 1-1-1-1-1-1-1 Accessory 2xKB seated press 3 Sets of 5-7 reps 2 sets max reps Renegade push ups and row Metcon For Time: “Fran” 21-15-9 Thrusters 95/65 Pull ups Instructor: Josh

  • 01/07/15 AM WOD

    Strength: Press 5sets x 5reps (increase each set) Met-Con: 4 Rounds (15min Time Cap) 300M Row 5-Push Presses (75/55) 5-Front Squats 5-Burpees Instructor: Marcus

  • 01/07/15 PM WOD

    Strength Back squat to low box 1-1-1-1-1-1-1 Accessory 4 sets of 25 Russian KB swings HEAVY 4 sets of 10 Strict Toes to Bar Met Con AMRAP in 6 mins 20 Wall ball lunge […]

  • 01/06/15 Elements

    Warm up: Row 500m or Jump Rope, broad jump, leg swings, chest openers, inchworm w/hip opener Skill: Thruster WOD: 10 min AMRAP Reps Exercise 5 Thrusters 10 Step ups 5 Burpees 10 Sit-ups Stretch: […]

  • 12/31/14 WOD

    Lift:  Front Squats 7×3 increase weight with each set Met-Con:  3 rounds 10 Burpees 10 Thrusters 10 Toes ‘2’ bar * 10 minute cap Stretch: Quads, shoulders, back, abs Instructor:  Marcus *HAPPY NEW YEAR*!!!

  • 12 days of Christmas WOD 12/24/14

      For time   1 suit case deadlift 2 farmers carry 3 burpees 4 ring/bench dips 5 pullups 6 sit ups 8 knees to elbows/ leg raises 9 KB swings 10 pullups 11 lunges […]

  • 12/18/14 Elements

    Warmup –  Go over Kettlebell swings and jump variations Strength: Paused back squats (1 second down, 3 seconds up)  4 reps 5 sets  3 minutes rest 3 rounds 15 KB Swings (53/35) 10 box […]

  • 12/15/14 WOD

    Warm-up 500m Row Strength Deadlifts 5×3 (increase each set) WOD 6 Rounds 5-Pullups 5-Push Presses (115/75) 5-Fronts Squats (115/75) Instructor:  Marcus

  • 12/11/14 Elements

    Warm-up stretches Skill:  Demonstrate the push press and build to a 1RM Strict press (5-3-1-1-1) WOD 4 rounds 5 push press (115/75) 10 ring rows 15 sit ups Cool down Stretch low back, shoulders, […]

  • 12/09/14 am WOD

    Warm up (go through rope climbs) 4 min AMRAP Thrusters Rest 4 mins 4 min AMRAP Situps Coold down: Stretch:  Glutes, low back, shoulders, and chest Instructor: Steven

  • 12/08/14 WOD

      Warmup: 100m row; PVC shoulder rotations; 15 air squats; 15 ring rows Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 95-lb. back squats, 20 reps 30 double-unders   […]

  • 12/05/14 WOD

      Warmup:  Air squats 10×5   WOD For time: Row 1,000 meters 30 dips 75-lb. sumo deadlift high-pulls, 30 reps 30 handstand push-ups 75-lb. power snatches, 30 reps 30 burpees 30 pull-ups 75-lb. thrusters, […]

  • 12/04/14 Elements

    Warmup:  25 calorie row   Skill Paused tempo back squat  (3 seconds down and explode up) 4 reps X 5 sets   WOD: 10 min AMRAP 15 Kettlebell swings (53/35) 10 Box Jumps (any […]

  • 11/24 Elements &WOD

    Elements Warmup:  300m row Skill: Deadlift WOD Deadlift 3-3-3-3-3 reps  (Heavy) 3 minute rest in between Cool Down: Stretch glute, quads, hams, low back     WOD Warmup:  300m row Strength:  Back Squat (3 […]

  • 11/19/14 Elements

    Elements SKILL: FRONT SQUAT   WOD W/U Jumping Jacks and Walking Lunges 3 rounds 20x Pull-ups 20x Ball slams (50#/35#) 20x Push-press (95#/65#) 20x Burpees Instructor: Erin

  • 11/17/14 Open House WOD

    Warm up: 5 sets of 5 back squats (go up in weight with each set) “Dork” 1 round for time 33 back squats,135lbs 15 burpees 33 deadlifts,135lbs 15 burpees 33 kettlebell swings, 24kg 15 […]

  • 11/13/14 WOD & Elements

    WOD Strength: Deadlift 5 5 5 5 5 (increase weight each time) Task for time 500 Meter Row 50 double unders 30 Burpees   Elements: Warm up:  200 meter row Skill: Deadlift 5 5 […]

  • 11/12/14 Elements

    Warm-up:  10 air squats, 20 jumping jacks Elements Skill: Medicine Ball Clean & Burpee WOD: 3 rounds 30x Handstand Push-Ups/Push-Ups 30x Pull-ups 30x Push-ups 30x Wall ball (30#/15#) 30x Burpees Cool Down: Stretch chest, […]

  • 11/11/14 Warrior WOD

    About “Armistice” — Veterans Day WOD On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and […]

  • 11/10 WOD

    Warm up: 400 meter row Workout of the Day “Barbara” 5 rounds, time each round: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round. Cool Down: Stretch: Back, […]

  • 11/04 WOD & Elements

    WOD –    Warm up – double under practice, legs swings, chest openers, inchworm w/hip opener, 10 squats, 10 push-ups    Strength – Deadlift 5-5-5-5    Wod – 10 min AMRAP         […]

  • 11/03 WOD & Elements

    WOD Warmup: 10 squats, 10 pushups, 10 box jumps Workout: 5 rounds for time 135/95 Deadlift, 9 reps 135/95 Snatch, 6 reps 135/95 Overhead Squats, 3 reps Cool down: Foam roll; Hamstrings, Quads, Shoulders, […]

  • October 31st WOD

    Workout of the Day Warmup: Row 500 meters walking lunges up and back 2x 30 seconds jump rope Workout: AMRAP (12 minute) 10 pushups 10 Front squats (95/65) 15 Situps Post Workout: Skill: 15 […]

  • 15 August WOD

    Workout of the Day For time… DB Front Squat 15-12-9-6-3 (55/35) Between each set complete 3 wall-walks Post your scores to the Whiteboard.

  • 14 August WOD

    Workout of the Day 2 rounds for time of: 500m row 25 DB thruster (35/20) 10 sit-up 10 DB hang clean (35/20) Post your scores to the Whiteboard.

  • 12 August WOD

    Workout of the Day 1000m row 50 squats 40 one-arm DB snatch 30 box jump (24/20) 20 deadlift (135/95) 10 burpees Post your scores to the Whiteboard.

  • 9 August WOD

    Workout of the Day 10 min AMRAP 6 DB thruster (45/30) 8 push-up 10 sit-outs Post your scores to the Whiteboard.

  • 8 August WOD

    Workout of the Day “Tumilson” 8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts, 60 pound dumbbells Post your scores to the Whiteboard.

  • 7 August WOD

    Workout of the Day 2 rounds, for reps: 4 minute Tabata kettlebell/DB swing (53/35) 4 minute sit-ups Post your scores to the Whiteboard.

  • 5 August WOD

    Workout of the Day 3 rounds of: 2 minutes row, max calories 2 minutes dumbbell thruster (35/20), max reps 2 minutes grasshopper, max reps 2 one arm dumbbell snatch (35/20), max reps Post your […]

  • 4 August WOD

    Workout of the Day “3’s for Days” 3 rounds of: 3 Turkish get-ups each side 30 air squats -then- 300m run Post your scores to the Whiteboard.

  • 1 August WOD

    Workout of the Day Death by 10m Sprint One minute one, sprint one 10m shuttle One minute two, sprint two 10m shuttles One minute three, sprint three 10m shuttles Continue in this fashion until […]

  • 31 July WOD

    Workout of the Day 4 rounds for time 21 dumbbell hang snatch (55/35) 12 burpees 300m run Post your scores to the Whiteboard. CrossFit does not aim to train muscle groups, but rather movements.  […]

  • 30 July WOD

    Workout of the Day The Dirty Thirty Chipper 30 double-under (90 singles) 30 dumbbell deadlift 30 dumbbell hang clean 30 dumbbell front squat 30 burpees 30 dumbbell front squat 30 dumbbell hang clean 30 […]

  • 29 July WOD

    Workout of the Day EMOM for 10 minutes: 6 burpees(RX) or 4 burpees (scale) As soon as you finish the last burpee, run 1200m. Post your scores to the Whiteboard.  

  • 28 July WOD

    Workout of the Day 5 min AMRAP 5 hang dumbbell snatch 55/35 (right) 5 hand dumbbell snatch 55/35 (left) 5 burpees -then- 2 minute rest -then- 5 minute AMRAP 5 push-up 5 grasshopper 5 dumbbell […]

  • 23 July WOD

    Workout of the Day CrossFit Games Open Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees Post your scores to the Whiteboard. Kristen Clever (2010 Games Champ) and Becca Voigt […]

  • 22 July WOD

    Workout of the Day For time: 400m run 20 turkish get-ups 400m run Post your scores to the Whiteboard.

  • 21 July WOD

    Workout of the Day 2k Meter Row Post your scores to the Whiteboard.

  • 18 July WOD

    Workout of the Day 4 rounds for time 1 minute row or double under (cal) 1 minute grasshopper 1 minute air squat 1 minute burpee 1 minute rest Post your scores to the Whiteboard.

  • 17 July WOD

    Workout of the Day Death-by-Thruster EMOM perform a thruster, or multiple thrusters (45/25) On minute 1, complete 1 thruster On minute 2, complete 2 thrusters On minute 3, complete 3 thrusters Continue in this […]

  • 16 July WOD

    Workout of the Day 15 minute AMRAP 5 DB hang power clean (50/30) 7 DB front squat 9 DB shoulder-to-overhead Post your scores to the Whiteboard.  

  • 15 July WOD

    Workout of the Day 30-20-10 Deadlift (60/40) Inverted push-up (“stinkbug”) Post your scores to the Whiteboard.

  • 14 July WOD

    Workout of the Day 3 rounds for time of: 15 thrusters (60/40) 10 bar-facing burpees Post your scores to the Whiteboard.