Wednesday 10.20.21

“WLW” 12 Rounds on the 2:00 1 Macho Man Complex Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks Cash out: 3 Rounds for quality 10 RDLs @80% heaviest complex from today 15 Single Arm DB Rows Per Arm WOD Guidance: Build or go across over the 12 rounds!...

Tuesday 10.19.21

“Siberian Train Wreck” 5 rounds of 20 Russian KBS 400m Run WOD Guidance: Good day to use a heavier KB than normal, but it still should be a weight you are trying to hang on for unbroken set! Find an aggressive but sustainable pace on your runs, until the...

Monday 10.18.21

“Chelsea” OTM x 30 5 Pull-ups 10 Push-ups 15 Air Squats WOD Guidance: Classic CrossFit Benchmark workout to start the week! Your rounds early on in this workout should be taking no more than :45, Choose a pull-up option you can do unbroken every round,...

Sunday 10.17.21

“Sunday Funday” Set an EMOM Clock EMOM – 1 muscle snatch – add weight until you miss a rep Immediately into EMOM – 1 power snatch – start at last successful weight from muscle snatches – add weight until you miss a rep...

Saturday 10.16.21

“Surf and Turf” 21-15-9 Wall Ball @ 20/14 Burpee Directly into… 3 rounds of 400m Run 21 Burpees WOD Guidance: Today we have a spin-off of a benchmark WOD and a benchmark WOD back to back! Typically these are all out sprint workouts when done individually,...