• CrossFit to the Core

11/3/21 Wednesday's WOD

A) 5x5 Strict Press from the Floor (13 min)

- Build across all sets


B) For Time With a Partner (15 min cap) 250 Air Squats 100 Synchro Sit-ups 200 Air Squats 80 Synchro Sit-ups 150 Air Squats 30 Synchro Sit-ups - Resting partner holds a plank while one partner performs air squats, switch as needed.


B) 2 Sets: :30 Press-up Stretch :30 Groiner Stretch / Side

50 views1 comment

Recent Posts

See All

12/7/21 Tuesday's WOD - Happy Birthday Christian!!

*Everybody does 16 burpees for Christian's birthday!!* A) For Load: Strict Press (8 min) 1-1-1-1-1 Push Press (8 min) 3-3-3-3-3 Push Jerk (8 min) 5-5-5-5-5 B) 3 Sets: :30 Doorway Stretch / Side :30 Ba

12/6/21 Monday's WOD

A) 5x3 Back Squat (15 min) B) For Time (10 min cap): 20 Back Squats (155/105#) 40 Toes-to-bars 60/40 Calorie Row C) 3 Sets: :30 Groiner Stretch / Side :30 Couch Stretch / Side

12/3/21 Friday's WOD

A) With a Partner 6 Rounds For Time: 21/15 Calorie Row 21 Box Jumps (24/20″) 21 Sit-ups – Alternate full rounds with a partner. – Goal is 3:00 per round. – Scale as needed to achieve 3:00 goal B) 3 Se