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Sunday 9.4.22

by | Sep 3, 2022 | WOD

Sunday Funday 8 rounds 1500/1200m bike erg 500m run REST 1:00 Workout Guidance Today is another cardio day, and can be used to improve aerobic capacity, or as an active recovery day depending on how you’re feeling! You should pace the bike in a way that will...

Saturday 9.3.22

by | Sep 3, 2022 | WOD

Karen Meets Isabel Teams of 2 AMRAP 20 400m Run (200m Each) 50 Wall Balls @ 20/14 10 Squat Snatch @ 135/95 Workout Guidance Today our workout is a longer partner style AMRAP that is heavily focused on squatting. 200m runs should be quick but sustainable each round,...

Friday 9.2.22

by | Sep 1, 2022 | WOD

Row, Row, Row Your Boat 10 rounds of 250m Row/Ski or 500m Bike 1 min Rest Workout Guidance Today we have some more intervals, choosing an erg and working on our pacing. Each round should be roughly 1:00 of work and 1:00 of rest, which is a nice ratio, but not enough...

Thursday 9.1.22

by | Aug 31, 2022 | WOD

Sonic the Hedgehog 1 min On / 2 min Off x 10 60 Yard Shuttle Run 7 Deadlifts @ Bodyweight Max Lateral Burpees in Remaining Time Workout Guidance Our workout today is an interval style sprint workout. Each round is meant to be fast, so we’re looking for a 60yd...

Wednesday 8.31.22

by | Aug 30, 2022 | WOD

Fran Who? For Time: 21-18-15-12-9 Chest to Bar Pull-ups Double DB/KB Front Squats @ 50s/35s or 53s/35s Workout Guidance Today we have an amazing couplet that is about as classic CrossFit as it comes – squat and pull ups. This workout is very Fran-esque, and...