Monthly Archives: October 2017

Hero WOD “Brian”

Hero WOD “Brian” WOD and photo c/o CrossFit.Com 3 rounds for time: 5 rope climbs (our RX marked target is 14’) 25 Back squats Rx weight is 185lbs RIP Sir!  CrossFit pioneered in honoring our nation’s heroes in a workout due to its rich grassroots history of LEOs and military men/women who found CrossFit early on. […]

Dilly Dilly

6 sets of: OHS x 3 Rest 2-3 min between sets Amrap 10: 10 pull-ups 10 DB snatch (70/50) 10 box jump overs (24/20) “Most people lack the proper glute strength and hip mobility to make their posterior chain work efficiently. If you want to do an overhead squat, your calves, hamstrings, glutes, adductors, and […]

Sting Like A Bee

3 person teams 1200m team run 60 Front squats (135/95) 12 rope climbs 800m team run 40 Back squats (135/95) 9 rope climbs 400m team run 20 OHS (135/95) 6 rope climbs Free Community WOD when you sign in on our MindBody scheduler by clicking the MEMBERS LOGIN link. The ideal OHS set up with […]

Earn History

Every 3 minutes for 8 sets: 3 reps of “The Exercise” *1 Rep = 1 Hang squat snatch + 1 OHS RX on 3Rep on “The Exercise” requires hands never come off the bar and no resting on the ground. Amrap 9: 8 Deadlifts (225/155) 8 burpee Box jump overs (24/20) Photo c/o Coach George

Triple Threat II

Take 10 minutes to warm up to 80-90% of your 1RM Front squat. 3-3-3-3-3 Front squat Rest 2-3 min Emom 15: Min 1- 10 dips Min 2- 10 T2B Min 3- 15 KB swings Video c/o CrossFit.Com


Take 15-20 minutes and build to a heavy push press performed with excellent technique! With a partner alternating each around Amrap 12: 3 power cleans (135/95) 6 push press 9 push ups The Six Thirsty Thursday Crew Shenanigans Photo credit: Coach Panda  

Saturday Team WOD

Surprise Team WOD! Bring your A-Game! A reminder of this month’s Atomic Bend Don’t Break campaign: Video by: L Frederick Hinojosa Photography