Warm up Group Dynamic 3 rounds20 Air Squats High Kicks (down and back)Quad Pulls (down and back)Arm Circles Forward and Back 1/2 One Arm Up One Down (down and back) Strength Push Jerk 5-5-5-3-3-2-2 65%-70%-75% Between Push Jerks and the wod please warm up your overhead squat. For newer athletes there are several ways to...Read More

Partners “Dougie & Leon” 400m Run w/Slamballthen 5 rounds 40 Slamballs 2 Tuck Jumps 40 Pull Ups40 Power Cleans (135/95) 40 Push Ups 40 Shoulder to Overhead (135/95) 100m Run Then: 400m Run w/Slamball This Hero WOD is in memory of CPL Dougie Grant and LCPL Leon Smith. CPL Dougie Grant died on 19 August...Read More

8am EnduranceOption 1- Run only 8×400 on the post office road, 90 second break between runOption 2-Run 1 Mile, Bike 5 miles, Run 1 mile9am Mobility 10am Parnter Wod3 Rounds 30/20 Cal Bike 20 Burpee Box Jump OversRest 3 minutes 3 Rounds 24 DB Deadlifts 18 DB Front Squats 13 DB Push Jerks (rx 70/50)...Read More

Warm up and skill work, meet at the board at the top of the hour, warm up starts at 5 afterThe moment you have all been waiting for. Going to work those biceps and triceps 20mEMOM 1- 5 DB Curls Each Arm 2- 8 DB Tricep Extensions 3- 15 Jumping Jacks 4- 6 DB Rows...Read More

Warm up: Group Mobility Optional Strength Optional Strength: Push Press 5-5-5-3-3-2-2 70%-75%-80% Wod-Row 5k, Bike 5 miles, or Run 5kRead More

Warm up3 Rounds 200M Run 10 Ring Rows (Everyone) 10 PVC Pass Throughs 10 PVC Good Morning5 push upsVested HALF MURPH 800m Run 50 Pull ups 100 Push Ups 150 squats800m Run **Can Partition The Middle Section Would suggest 10 rounds of 5 10 15Scaling can be ring rows or jumping pull ups for pull...Read More

Skill/warm up10mEMOM 1- 10 BirdDogs Total. demo here2- 8 Supermans 3- 12 Hip Circles 6 In 6 Out 4- 100m Run 5- 30 Sec Plank Wod SCALE ACCORDINGLY 28minute EMOM Minute 1-6 Deadlifts RX-225/155 INT-205/135 BEG-185/115 Minute 2- 200mRun Minute 3-6 Back Squats RX-225/155 INT-205/135 BEG-185/115 Minute 4-Rest We can set up bars on the...Read More

Partner Warm up4 Rounds P1-Rows 250m P2-Holds Wall Sit Get there on time today. Getting a lot of work done today ST: Back Squat 6@70% 3@75% 6@70% 3@80% 6@70% 3@85% Crossfit Games Age Group Qualifier 6 Min Cap 30 Snatches (RX 135/95 INT 115/75 BG 95/65) 30 Strict HSPU (scale to 30 kipping hspu or...Read More

“Gary Purdham” All weights 95/6531Min AMRAP with Partner 31Burpess 31 Double Unders 31 Deadlifts 31 Push Ups 31Box Jumps 31Hang Power Cleans 31 Air Squats 31 KB Swings 53/3531 S2OH 31 Sit ups 31 Cal Row 31 WBS 20/14Read More

May the 4th be with you 8am EnduranceOption 1- 5 by 800m repeats with 3 minutes rest in between. With the long rest that means go all out on every 800Option 2- Train Harder Triathlon1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike...Read More