April 19, 2025

WOD
CrossFit – Sat, Apr 19 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx20:00 10 Pull-ups (ADV: 5 Bar Muscle-ups) 50 Double-unders 15 Wall Balls (20/14)…

April 18, 2025

WOD
CrossFit – Fri, Apr 18 Performance Power Snatch (3 Reps every 1:15 x 5 Sets) Coach’s Notes: Not TNG reps. Drop and quick reset. Start around 70-75% of your 1RM…

April 17, 2025

WOD
CrossFit – Thu, Apr 17 Performance & Fitness Metcon (Time) 5 Rounds for time: 400m Run 50m Single Arm Farmer’s Carry (25m/side) or 50m Sandbag Bea Hug Carry Rest 1:30…

April 16, 2025

WOD
CrossFit – Wed, Apr 16 Performance & Fitness Power Clean (1.1.1 every 1:30 x 4 Sets) Coach’s Notes: The 1.1.1 is 3 reps every set. You will rest 10 seconds…

April 15, 2025

WOD
CrossFit – Tue, Apr 15 Performance & Fitness Bench Press (6,5,4) Coach’s Notes: Complete a set every 2:00. Start around 75% of 1RM and build to 8-9 RPE. Metcon (AMRAP…

April 14, 2025

WOD
CrossFit – Mon, Apr 14 Performance & Fitness Front Squat (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Keep all 5 sets between 80-85% of 1RM. You can build…

April 11, 2025

WOD
CrossFit – Fri, Apr 11 Performance & Fitness Push Press (5 Reps every 2:00 x 3 Sets) Coach’s Notes: Pause for 2 seconds in the bottom of the dip. Use…

April 10, 2025

WOD
CrossFit – Thu, Apr 10 Performance & Fitness Metcon (AMRAP – Reps) EMOMx30:00 Interval 1: Max Farmer’s Carry (70/53) Interval 2: REST Interval 3: Echo Bike Calories Interval 4: REST…

April 9, 2025

WOD
CrossFit – Wed, Apr 9 Performance Deadlift (5 Reps every 2:00 x 3 Sets) Coach’s Notes: Pause for 3 seconds at the bottom of the knee. We recommend using a…