WOD ARCHIVE

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WOD 03/05/2023

Ski/Row and Bike Workouts 2x 600m Row or Ski at RPE5;1 Min Rest Between + Rest 2 Minutes before- 3x 90 Seconds Bike at RPE8;1 Minutes Rest Between + Rest2 Minutes before- 2x 500m Row or Ski at RPE7;1 MinuteRest Between +Rest 2 Minutes…

WOD Archive

WOD 03/04/2023

White Chocolate Macadamia Nut RX'd= 4 Rounds- 1 Round Every 6 Minutes of: 12/15 Calorie Ski (4/7) 3 Wall Walks/ 50 Double Unders/ 3 Wall Walks/ 12/15 Calorie Ski

WOD Archive

WOD 02/26/2023

“I like that boulder, that’s a nice boulder” EMOM 15 of: Minute 1: 10 Dumbbell Reverse Lunge (35/50#'sX2)/ Minute 2: 10 Strict Pull ups/ Minute 3: 10 DB Push Ups

WOD Archive

WOD 02/24/2023

Donkey + Dragon Teams of 2- For Time: 800m Run/ 30 Front Squats (125/185#)/ 800m Run/ 24Front Squats/ 800m Run/ 18Front Squats/

WOD Archive

WOD 02/23/2023

Not My Gumdrop Buttons 3 RFT of: 90ft Front Rack Walking Lunge (65/95#)/ 21 Stick Sit Ups/ 3 Rope Climbs (15')

WOD Archive

WOD 02/22/2023

Lord Farquaad EMOM 14 of: Even Minute: 12/15 Calorie Assault Bike/ Odd Minute: 15 Wall Balls (14#'s-9'/20#'s-10')

WOD Archive

WOD 02/21/2023

Princess Fiona 12 Minute AMRAP- 3/6/9/12/15/18 etc of: Double Dumbbell Cleans (35/50#'s)/ Toes to Bar/ Burpee Over Dumbbell

WOD Archive

WOD 02/20/2023

Shrek 1000/800MRow (3/5)/ 50 Push Ups/ 200 Double Unders/ 50 Push Ups/ 1000/800MRow

WOD Archive

WOD 02/18/2023

Corn Dog For Time: 21/15/9 Double DB Clean and Jerk(35/25#'sX2)/ 4/3/2 15' Rope Climbs (Or 12-9-6 Burpee Pull Ups)

WOD Archive

WOD 02/17/2023

Giant Pretzel 3-person Team 5 Rounds 1 min Bike Erg 1 min Ski Erg 1 min Row *All machines working at the same time

WOD Archive

WOD 02/15/2023

Nachos 5 Rounds- 2 MinuteAMRAP of: 50'Single Dumbbell Walking Lunge (35/50#)/ 12 Toes to Bar/ Max Calorie Assault Bike in remaining time

WOD Archive

WOD 02/16/2023

Boiled Peanuts Tabata- Row Calories (Damper 5/8); :60 Seconds Rest/ Tabata- DB Shoulder Press (35/45#'s); :60 Seconds Rest/ Tabata- Row Calories

WOD Archive

WOD 02/12/2022

Mr. Turner 5 Sets of: 10 Dumbbell Deadlifts (35/50#'sX2)/ 100ft Mixed Rack Dumbbell Carry/ 10 Dumbbell Deadlifts: Rest 1:1 between sets

WOD Archive

WOD 02/11/2023

Minkus In Teams of 2- 1750M/2KRow (3/5)/ 100 Pull Ups/ 1300/1500m Row/ 100 Stick Sit ups/ 850m/1K Row/ 100 Push Ups/ 400/600m Row

WOD Archive

WOD 02/10/2023

Crossfit Games Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees

WOD Archive

WOD 02/08/2023

Back Squat 5 @70% EOMOM X 5 ------------------------------- Mr. Feeny 16 Minute AMRAP of: 7 Each AlternatingDumbbell Hang Clean and Jerk (35/50#)/ 12 Burpee Over Dumbbell/ 10 Toes to Bar

WOD Archive

WOD 02/07/2023

Deadlift 5X5 @70% --------------------- Cory & Topanga 18 MinuteAMRAP In Teams of 2 of: 450/500m Row (Damper 3/5)/ 50 Double Unders

WOD Archive

WOD 02/06/2023

Boy Meets World For Time: 75 Air Squats/ 25 Push Ups/ 50 Wall Balls (14#'s-9'/20#'s-10')/ 25 Push Ups/ 75 Air Squats

WOD Archive

WOD 01/29/2023

Volkswagen 21/18/15/12/9/6/3 Kettlebell Swings (36/53#)/ 42/36/30/24/18/12/6 Walking Lunge Steps

WOD Archive

WOD 01/28/2023

Ford Teams of 2 20 Rope Climbs (12/15')/ 32/49 Calorie Row (5/8)/ 60 Clean and Jerks (95/135#)

WOD Archive

WOD 01/27/2022

CrossFit Games Open 12.4 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups ----------------------------------------- Skills and Drills: Handstand Hold Week 1: Handstand Hold Advanced: 5…