WOD July 25, 2024

The body achieves what the mind believes.” – Napoleon Hill   Wod – 240725, HEAVY DAY RX For load: Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 – Record the heaviest load for each Target Load | Heavy day. Today’s workout is a shoulder-to-overhead heavy day. The technique of each movement goes from easiest to more […]

WOD July 24, 2024

“We are what we repeatedly do. Excellence then is not an act but a habit.” –Aristotele   Wod – 240724 RX 3 rounds for time: 20 chest-to-bar pull-ups 10 overhead squats (125/185 lb)(95/135)(45/65) Target Time | 3:30-10:00. Today’s workout should be a sprint. If needed, scale each movement to hit this as a sprint effort and complete […]

WOD July 23, 2024

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali   Wod – 240723 RX For time: 100-calorie row 100 box jump-overs (20/24 in) 1,000-m run SCORE: TOTAL TIME INTERMEDIATE For time: 75-calorie row 75 box jump-overs (20/24 in) 800-m run […]

WOD July 22, 2024

“If you don’t climb mountains, you’ll never be able to enjoy the landscape.” – Pablo Neruda   Wod – THE CHIEF, BENCHMARK ALL 5 rounds of AMRAP 3: 3 power cleans (95/135 lb)(75/115)(55/75) 6 push-ups 9 air squats – Rest 1:00 between rounds. Target Rounds | 15+ total rounds. Today, you’ll take on The Chief in […]

WOD July 20, 2024

Saturday is for heavy lifting.   Wod – 240720 RX 4 rounds for time: 10 deadlifts (155/225 lb) 30 wall-ball shots (14/20 lb) (9/10 ft) SCORE: TOTAL TIME INTERMEDIATE 4 rounds for time: 10 deadlifts (105/155 lb) 30 wall-ball shots (10/14 lb) (9/10 ft) SCORE: TOTAL TIME BEGINNER 4 rounds for time: 8 deadlifts (55/75 lb) 15 […]

WOD July 19, 2024

“I can do things you cannot, you can do things I cannot; together we can do great things.” — Mother Teresa.   Wod – PARTNER SMALL, BENCHMARK RX 3 rounds for time: 800/1,000-m row 50 burpees 50 box jumps (20/24 in) 800-m run – Partners break up the row, burpees, box jumps, and runs as […]

WOD July 18, 2024

“Between individuals, as between nations, respect for the rights of others is peace.” – Benito Juárez   Wod – 240718 RX For time: 21-15-9 Pull-ups DB clean and jerk/right arm (35/50 lb) DB clean and jerk/left arm (35/50 lb) SCORE: TOTAL TIME INTERMEDIATE For time: 15-12-9 Pull-ups DB clean and jerk/right arm (20/35 lb) DB clean […]

WOD July 17, 2024

“A true friend is one who takes you by the hand and touches your heart.” – Gabriel García Márquez.   Wod – 240717 RX AMRAP 12: 10-calorie row 3 thrusters (125/185 lb)(95/135)(45/65) 12-calorie row 3 thrusters 14-calorie row 3 thrusters – Add 2 calories each round until time expires. Target Rounds | Complete 4th round of […]

WOD July 16, 2024

“CrossFit is not thought out, you feel it or you don’t.”   Wod – 240716 All For time: 10-20-30-40-50 AbMat sit-ups 100-200-300-400-500 Run (meters) – Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups. Target Time | 15:00-20:00. Today’s workout is a grippy midline march. Push the pace where you can. Jog […]

WOD July 15, 2024

“There are moments to recite poetry and there are moments for boxing.” – Roberto Bolaño   Wod – ISABEL, BENCHMARK RX For time: 30 power snatches (95/135 lb) SCORE: TOTAL TIME INTERMEDIATE For time: 30 power snatches (65/95 lb) SCORE: TOTAL TIME BEGINNER For time: 30 power snatches (35/45 lb) SCORE: TOTAL TIME  Target Time | 2:00-8:00. Today’s workout […]