Browsing category WOD

make up day: no 6:30 class!

Thursday: Make Up Day come in and make up any test WOD you may have missed! No 6:30pm class! Flexibility Challenge:  10′ in a native squat on M/W/F 6′ in an elevated pigeon pose T/Th/Sa

Read More

Wednesday Re-test!

Warm Up: turkish get up x 5 goblet squat x 10 bootstrapper x15 Today’s Re-Test (Honeys) 2 rep hang power clean bar must remain in your hands for both reps. 20′ for technique and attempts.  Today’s Re-Test (Skunks) 3 rep clean (30″) in 30″ or less. You may reset each rep. Only 3 good

Read More

Tuesday Re-test!

Warm Up hip flexor mobility line drills with hamstring/plyo focus Today’s Re-Test: max L sit (scale as needed) or max floor press (L-sit, no parallettes) if you can get >60″ unbroken, go for a max. Otherwise, find out how many sets it takes you to accrue 60″ in a version of

Read More

“Murph”

Memorial Day Murph!  9am only- come get your sweat on to a classic CrossFit workout!  run 1 mile 100 pull up 200 push up 300 squats run 1 mile* *bring a vest if you want to make it “authentic”. Solo and team options offered! 

Read More

3 minute crush

Heart and Barbell Club (Saturday) clean drills: 1st, 2nd, and 3rd pulls review jerk drills: foot position, dip, press under find a heavy clean and jerk   0900-0945 3-minute Crush Every 3 minutes, for 21′ perform 1 round of: 400m run 15 KB swing 10 toe to bar waves start

Read More

re-test friday

Today’s Re-Test: 25′ to warm up and find: 3-rep overhead squat 3 rep front squat 3 rep back squat this should be approached like a mechanical drop set: use your sets of OHS to warm up for the front squat, and your front squat sets to warm up for your

Read More

Re-Test Thursday

Warm Up shoulder mobility Today’s Re-Test: max strict pull up or max strict ring row (mark feet) Less than 15 reps unbroken? Keep going, and see how many sets it takes you to get 25.  -rest 3′- max strict dip or max strict push up Less than 15/25 reps unbroken? Keep going, and see

Read More

Re-Test Wednesday

Warm Up instructor led thacker Today’s Re-Test (Honeys) 2 rep hang power snatch bar must remain in your hands for both reps. 20′ for technique and attempts.    Today’s Re-Test WOD (Honeys) 10′ AMRAP 10 KB/DB snatch 53/36 10 push up 15 toe to bar or 30 ab mat sit up Today’s Test (Skunks) 3 rep snatch in

Read More

Forrest

Honeybadgers squat: overhead squat+front squat+back squat, 10-10-7-7-5-5 add load each set; 10’s overhead, 7’s front squat, 5’s back squat. Beat last week!    Forrest  3 separate time trials, for total time (including rest) 400m run + 30 wall ball 800m run + 20 wall ball 400m run + 30 wall ball

Read More

Los Dos

amazing turnout for the K27 Memorial workout! Thanks to everyone who came and donated! Honeybadgers  deadlift: work to a heavy set of 10 perfect form. any deviation=no rep.  Los Dos in teams of two, for 4 rounds each: row 300m 15 burpees do your burpees while your buddy is rowing,

Read More

Find Us