WOD BLOG

DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Tues, 06/18/2019

Tues, 06/18/2019

"Helen" 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Notes: "Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise. The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times

Thurs, 11/22/2018

Thurs, 11/22/2018

Today's class is at 9am only! Childcare available! *All other classes have been cancelled. “Visiting Friends” Happy Holidays! What better time than Thanksgiving to visit some of your dearest friends and catch up on old times. In this workout, you can visit each friend in any order you like… but don’t leave anyone out! For Time: "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Situps 20 Air Squats "Helen's" House 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups "Fran's" House 15

Tues, 07/24/2018

Tues, 07/24/2018

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups L2 Sub 200 M Run or scale reps to 11/6 L1 200 M Run 21 Russian KB Swing 12 Ring Row / Jumping Pull Up Notes: The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a

Tues, 06/26/2018

Tues, 06/26/2018

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups L2 1 Round Kelly 1 Round Helen 1 Round Kelly L1 1 Round Each Sub 20/20 Box Step ups and Wall Balls Sub Ring Rows for Pull Ups Sub Russian KB Swings Sub 200 M Run for 400 Notes: If you’ve ever done the CrossFit Benchmark workout “Kelly

Tues, 04/24/2018

Tues, 04/24/2018

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups L2 Russian KB Swing Jumping Pull Up L1 200 M Run Russian KB Swing Ring Row Notes: The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you t

Thurs, 11/23/2017

Thurs, 11/23/2017

Today's classes are 9 & 10am Childcare available! *Fit Cubs/Kids and Varsity Classes have been cancelled. “Visiting Friends” Happy Holidays! What better time than Thanksgiving to visit some of your dearest friends and catch up on old times. In this workout, you can visit each friend in any order you like… but don’t leave anyone out! For Time: "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Situps 20 Air Squats "Helen's" House 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups "Fr

Tues, 11/07/2017

Tues, 11/07/2017

“Kelen Helly” 1 Round of Kelly, 2 Rounds of Helen, 1 Round of Kelly For Time: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) L1 Sub 200 M Runs Sub Russian KB Swings Sub Box Step Ups Sub Jumping Pull-Ups or Ring Rows Notes: Combining two CrossFit benchmark workouts today with rounds of “Kelly” and

Thurs, 09/07/2017

Thurs, 09/07/2017

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups L1 200 M Run 21 KB Swings 12 Ring Rows 12 Pull-ups ROMWOD Notes: Another N\named WOD, another Benchmark WOD and one of the original "Nasty Girls". Pick a weight you can do unbroken on that first set of KB's for sure. This is a workout to push those limits and record your time! #WOD #helen #run #400mrun #kb #kettlebellswings