Browsing category WOD

Scarface

Go here to sign up for the Open! What’s the Open? Click here.   “Scarface” Three rounds of: Airbike, 20/14# Power Snatch, 75/45# Box Jump, 20″ Push-press, 75/45# Row (Calories) Rest   8 am Oly Hour A. Every 90” for 15’ 2 Front Squat @ 80-90% > 6-8 Ring Dip

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24 Minutes

Go here to sign up for the Open! What’s the Open? Click here.   Skunks EMOM 10’ Power Snatch > 3 OHS   SkunkWOD EMOM 24’ Min 1: 20 Unbroken Wallballs 20/14# Min 2: 10 Toes to Bar Min 3: 15 KBS 53/35# Min 4: Rest   Honey Badgers In

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Row’d Royalty Workout 4

Go here to sign up for the Open! What’s the Open? Click here.   3 options to choose from today! A long duration workout, a medium duration dual modality workout, or an interval session. Pick the one that would benefit you the most!   A. Row’d Royalty Workout 4 Row

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Dianne

Skunks Every Min. for 15’ Min 1: 1 Rope Climb or 3 Rope Lowers Min 2: L-Sit 30” Min 3: 50 Double Unders   SkunkWOD “Dianne” 21-15-9 Deadlift 225/155# Handstand Pushup *Subs for HSPU: Shoulder touches, pike pushup, or DB press.   Honey Badgers Deadlift 5 x 5 – 20”

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Filthy Fifty

Skunks EMOM 8’ Squat CleanJerk (no pause at the top of the squat, go right into the dip drive of the jerk. Exactly like the first one of this video: https://www.youtube.com/watch?v=58he7Xcwfws).   Barbll Cycling 30” on 60” off x 3 Push Jerk *Use a weight that is challenging yet allows

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O2 Debt

Skunks Every 90” for 12’ (8 sets) 3 Back Squat @ 65-85% 8-10 Ring Pushup (1” pause at top and bottom)   SkunkWOD Every 5’ for 20” Row 500/450 m 9 Hang Squat Clean 135/95 9 Chest to Bar Pullup *The goal here smooth, unbroken pullups. If you’re getting less

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This Week at the Box! Jan. 26-31

Upcoming Events Group Boot Camp starts – Feb. 2nd Poker Night (Co-ed) – Feb. 6th @ 7 pm Bring a Friend Day – Feb. 7th @ 9 am     Training this week for Skunks: Monday we kick off with back squats and ring pushups, similar to before but with

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Dragon Breath

CrossFit “Dragon Breath” Teams of 2, switch as needed 500 m Row 40 Thrusters 750 m Row 30 Thrusters 1000 m Row 20 Thrusters *Use a 95/65# barbell, or DB’s that total aprox. 40/30% BW.   8 am Oly Hour A. Every 90” for 15’ 3 Front Squat @ 75-85%

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I Heart Snatch

Skunks EMOM 15’ Min 1: 8-10 Handstand Pushups or shoulder touches Min 2: 10 Alternating Pistol Min 3: 4-6 Bar Muscle Ups or Strict Pullups   SkunkWOD 5 Rounds 5 Power Snatch 135/95# 30 Double Under 5 Power Snatch 135/95# 130 10 Burpee Over Bar 1’ Rest 20’ time cap

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Row’d Royalty

Skill Build to a 3 Rep Zercher Squat   WOD Row’d Royalty Workout 3 ROW 500 METERS, 30 BURPEES OVER THE ROWER, ROW 2000 METERS Go here for more info and rules.

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