What's a "WOD?"   One of our 1st members asked it that stood for "Wall Of Destruction" this week since we were writing the times and weights on the WOD Board.  Close, but it is actually CrossFit lingo for "Workout Of The Day.  Every day is different in CrossFit.  Each day in your class you will go through a Warm-Up, then a Weight Lifting Movement, followed by a Skill (like learning a Power Clean) and then last but not least you'll encounter the WOD, our Workout Of The Day. What we do leading up to the WOD is more than most gym goers do in their entire workout.  It's not uncommon to hear "Our Warm-Up Is Your Workout!"

On this page we post each day's WOD so you can know what to expect each day and prepare your gear and your mind for what's ahead!

  • WOD June 13, 2013

    Strength:

    Back Squat 3x8

    Box Jump 3x5

    Skill:

    Snatch Progression

    WOD:

    Row 500m

    rest 2 min

    50 Kettlebell Swings (53/35)

    100 Double Unders

  • WOD June 12, 2013


    Strength:

    Bench Press 3x8

    Ring Pullups 3x5
    Skill:-rest-

    WOD:

    Row or Run for 15 minutes - 30 sec of work - 30 sec of rest

  • WOD June 11, 2013

    Strength:  Rest

    Skill:  Clean progression & Learn Jerk

    WOD:

    *20 min time cap*

    1 Clean & Jerk then 1 Round of "Cindy"

    2 Clean & Jerks then 1 Round of "Cindy"

    3 Clean & Jerks then 1 Round of "Cindy"

    4, 5, and so on until you hit 10 Clean & Jerks & 1 Round of "Cindy"

  • WOD June 10, 2013


    Monday June 10th, 2013

    Strength:

    Kettlebell Swings 3x10

    Wall Balls 3x10

    Skill:

    Learn Rope Climb Techniques***WEAR LONG SOCKS***

    WOD:

    3 rounds for time

    50 Double Unders

    15 Overhead Squats

  • WOD June 8, 2013

    Saturday June 8th, 2013
    Strength:
    -rest-

    Skill:
    Practice any skill for 10 minutes

    WOD:
    20 min time cap
    15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

    Front Squats (95/65)
    Burpees
    Box Jumps
    Deadlifts (135/95)
    Sit-ups


  • WOD June 7, 2013

    Friday June 7th, 2013

    Strength:
    Shoulder Press from front rack 2x10
    Shoulder Press from back
    2x10

    WOD:
    "Tabata Something Else"

    Pull-ups
    Push-ups
    Sit-ups
    Squats


  • WOD June 6, 2013

    Thursday June 6th, 2013

    Skill:
    3 minute max double under test
    Practice high bounding single unders

    WOD:
    10 min AMRAP of
    10 Jumping Lunges each leg
    25 Unbroken Double Unders
    3 Wall Walks

  • WOD June 5, 2013

    WOD June 5, 2013


    Strength - Turkish Get-Up

    WOD - For Time

    Row 500 Meter

    40 Air Squats

    30 Sit-Ups

    20 Push-Ups

    10 Pull-Ups

  • WOD June 4, 2013

    Tuesday June 4th, 2013

    Strength
    -rest-

    Skill:
    Practice Kipping Pull-up
    Practice Muscle Up Transition

    WOD
    "Fran"
    21-15-9
    Thrusters (95/65)
    Pull-ups

  • WOD June 3, 2013

    Monday June 3rd, 2013

    Strength:
    1A: Back Squat 3x10
    1B: Box Jump 3x5

    Skill:
    Barbell Snatch Complex (Empty)

    WOD:
    "Annie"
    50-40-30-20-10
    Double Unders
    Ab Mat Sit-ups

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