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WOD for 5.3.2019

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Hey Tribe, Team of 3 workout today with three separate AMRAPS.  Each AMRAP has the bike, but the lift changes.  Your score will be the total reps of the lift.  Think of the bike as more of a buy in.  Reps can be broken up as your team sees fit.…
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2019 05 03

WOD for 5.3.2019

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Hey Tribe, We have a triplet inside of a triplet today.  The workout is 20 minutes of running, rowing and "Cindy"  We are looking for at least 3 full rounds today so scaling the run or row may be necessary.  Strict Cindy today, so we are looking for strict pull-ups.…
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2019 05 02

WOD for 5.2.2019

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Hey Tribe, Today's workout is strength mixed with conditioning.  You will have 5 3 minute rounds of sit ups double unders and deadlifts.  Each round you will build your weight in the deadlift.  A good starting point for weight would be around 65%.  Sets are meant to be unbroken.  The…
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2019 05 01

WOD for 5.1.2019

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Hey Tribe, Today's workout features the dumbbell snatch.  You will first complete a 1000m row buy in then move directly to your box and dumbbell.  The weight on the dumbbell should be something that you could do 30 reps of.  We are looking for times between 12 and 15 minutes.…
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2019 04 30

WOD for 4.30.2019

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Hey Tribe, Today's focus will be the Front Squat.  We will start be taking 15 minutes to build to a heavy single.  The metcon will be a couplet of running and front squats.  The weight will not change each round, but your reps will increase.  This should be a quick…
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2019 04 29

WOD for 4.29.2019

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Hey Tribe, Today's workout is a repeat.  Be sure to look at your previous time and scaling to try to make an improvement today.  If this is your first time, we are looking for a 14-18 minute workout here.  Your scale on the toes to bar should allow you to…
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2019 04 28

WOD for 4.26.2019

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Hey Tribe, Two part workout today.  Focus today is the Overhead Squat.  We will spend 15 minute working to a heavy set of 3 in the movement.  Our "heavy's" are not 1 RMs.  When we go Heavy, we do not load past quality movement.  Our metcon is a triplet of…
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2019 04 25

WOD for 4.27.2019

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Hey Tribe, A real grinder today.  Looking at a time around 30 minutes today.  The deadlift weight should be something you could do 30+ reps of when fresh.  Most of the time will be spent on the runs today.  The pace should allow you to get back on the barbell…
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2019 04 25

WOD for 4.25.2019

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Hey Tribe, Today we have a triplet of Bike, Farmer's Carry and Strict Toes to Bar.  The biggest focus today is the Strict Toes to Bar.  We are looking for quality today.  So the goal will be to find a variation on the movement that you can complete in 1…
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2019 04 24

WOD for 4.24.2019

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Hey Tribe, Today's workout is a CrossFit hero workout in honor the Navy service men attempting to become Chief Petty Officers in the Navy.  Today, you will grind out a simple triplet of cleans, push-ups and air squats.  for 5 three minute rounds, you will do as many rounds of…
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2019 04 23

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