• CrossFit to the Core

8/24/21 Tuesday's WOD

A) 7 Sets For Load on the 3 Minute: 3 Hang Power Clean & Jerks

*increase weight across as many sets as possible





B) 5 RNFT 5 Strict Pull-ups

3 Strict Chin-ups


C) Puppy Dog - 1 min

Down Dog - 1 min


Weekly Open Gym Extra Credit

Strength I

6x6 Back Squat

*iucrease weight across sets


Skill I

On a 10:00 clock

Max strict Muscle Ups (scale as needed)

-Rest :30 between sets


Skill II

3 Sets:

1:00 max distance Handstand Walk or Max Wall Walks

-Rest 2:00


Stamina I

EMOM 10:

10 Burpees

42 views1 comment

Recent Posts

See All

10/25/21 Monday's WOD

A) 4 Rounds For Time (13 min cap): 50-ft. Overhead Walking Lunge (95/65#) 25 GHD Sit-ups B) Accumulate: 1:00 Frog Stretch 1:00 Banded Shoulder Stretch / Side

10/22/21 Friday's WOD

A) On a 20:00 Clock: From 0:00 - 4:00 1-Rep-Max Clean - Rest 2:00 From 6:00 - 10:00: AMRAP 4: Bar Muscle-ups - Rest 2:00 From 12:00 - 20:00: AMRAP 8: 30 Double Unders 8 Single-Arm DB Push Presses

10/21/21 Thursday's WOD

A) For Time (18 min cap): 1,000/800m Row 25 Box Jumps (30/24”) 1,000/800m Row 50 Box Jumps (24/20”) 1,000/800m Row 75 Box Jumps (20/14”) B) Accumulate: 1:00 Calf Stretch / Side 1:00 Lacrosse Ball