WORKOUTS OF THE DAY

This workout is designed to give tou a huge neuroendocrine response of the body. Complete as many rounds as possible in the order written.
your score is the total amount of rounds completed in 18 minutes. 

With a 14:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

 Complete as many rounds as possible within the prescribed amount of time. Make sure the loads are moderate and all sets are completed in unbroken sets of 8 or 4 repetitions. Scale load as needed.

Your score is the total amount of rounds completed within the combined wods

With a running clock of 20 minutes, complete as many rounds as possible in the order written. Alternate every repetitions for the dumbbell snatches. For the Dumbbell Power Cleans you will need 2 Dumbbells. Scale loads in order to complete large amounts of reps during each set. Your score is the total amount of rounds completed within the prescribed time. 

STRENGTH

Start with an empty bar and slowly build in each round until you reach an RPE (Rate of perceived exertion) of during the complex. If you reach an RPE in the complex before the 8 minutes is complete, stay at the load until the 8 minutes is up.  

WORKOUT OF THE DAY 

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a running clock and with one partner working at a time, perform the prescribed work in the order written as for as many rounds as possible between you both. Partner 1 complete a round then Partner 2 complete a round.

Score is the total amount of rounds completed between you both within the 14:00 minutes. 

CrossFit Workout of the day

SOF is coming through with the Dumbbell movements in today’s WOD and caping off with a full set of Double Under’s. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 18 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

Athlete will complete the buy-in of a 500 meter Run before moving on to the workout proper. On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

For Variation, make sure the load on the barbell is light. Scale load as needed. Complete as many rounds as possible within the prescribed 21 minutes. Complete each movement in the order written.
your score is the total amount of rounds completed within the given time 

With a running clock, as fast as possible perform the prescribed work in the order written.  One person working at a time. Share the workout up however you want.
Score is the time on the clock when the last set of the Air Squats is completed. Your Challenge is to finish before the 21 minute time cap ends  

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

SOF is coming through with the Dumbbell movements in today’s WOD and caping off with a 200 meter Run. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 20 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

Scaling

“Annie” is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 14 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 20 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a 14:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a 16:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

Complete the workout in the order written. You have 20 minutes to complete as many rounds as possible. Make sure the load is moderate and all sets are completed in 2 sets or less. Scale as needed.
your score is the total amount of rounds and reps completed within the given time. 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 20 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One minute break is allowed before repeating each round. 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 22 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 16 minute workout. 

Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

This workout should be attacked right after your Strength Exercise. It is designed to give you a huge neuroendocrine response of the body. Complete as many rounds as possible in the order written.
your score is the total amount of rounds completed in 18 minutes. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue I 

SOF is coming through with the Deadlift movements in today’s WOD and caping off with a full set of Double Under’s. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 16 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

With a running clock of 20 minutes, complete as many rounds as possible in the order written. Alternate every repetitions for the dumbbell snatches. For the Dumbbell Power Cleans you will need 2 Dumbbells. Scale loads in order to complete large amounts of reps during each set. Your score is the total amount of rounds completed within the prescribed time. 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Take advantage of the short 1 minute rest in between each workout (WOD).
Your score is the total amount of Reps completed combined within the two workouts.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 20 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written as fast as possible.

Score is the total number of rounds and repetitions completed before the 22-minute clock stops.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 18 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Fridays workout is packed with Energy, so find your lungs and bring em!

After a great session of working on mobility and Active Recovery we will turn it up with these high intense workouts. You choose the weight. However, with the weight you should be able to move consistently for the majority of the WOD

BEAST vs HUMANS: At the start of 3-2-1 Go! Humans will have a 2 minute Head-start on the workout. On the 2 minute marker the Beast will be released to try and catch you, so work for your life. First one to the end of the workout wins 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

Take 2 minutes rest after the first workout

On a 14-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops 

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

STRENGTH EXERCISE

Today we are looking to improve physical strength

Adding additional weight to your workouts can further increase muscle gain by adding stress to your muscles.

PERFORMANCE WORKOUT

On a 18 minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.Score is the total number of rounds and repetitions completed before the 18 minute clock stops

With a 18:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

Fridays workout is packed with Energy, so find your lungs and bring em!

After a great session of working on mobility and Active Recovery we will turn it up with this high intensity workout. Choose a weight which is 70% of your 1RM or find a weight that you should be able to move consistently for the majority of the WOD. If your unsure speak with your Coach. 

CORE FIT

This ab workouts will help you to develop your midline, carve new abs and build a stronger core. Remember that without an intelligent nutrition plan, you will never see the results of your hard work, if that is what you want.

PERFORMANCE WORKOUT

Complete as many reps as possible within each 40 second Interval. There is a built in 20 second remaining time within the minute which serves as your recovery.... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within both workouts. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Complete the workout in the order written. You have 22 minutes to complete as many rounds &/or Reps as possible In the given time. Make sure the load is moderate and all sets are completed in 2 sets or less. Scale as needed.
your score is the total amount of rounds and reps completed within the given time. 

Fridays workout is packed with Energy, so find your lungs and bring em!

After a great session of working on mobility and Active Recovery we will turn it up with this high intensity workout. 

PERFORMANCE WORKOUT

On a 14 minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.Score is the total number of rounds and repetitions completed before the 14 minute clock stops

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT OF THE DAY 

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

We are bring in the New Year with this fun workout packed with punches to keep you looking great for the holidays.

Complete the workout in the order written. You have 24 minutes to complete as many rounds &/or Reps as possible In the given time. New athletes should scale the amount of reps &/or rounds in this workout to avoid muscle fatigue. Your score is the total amount of rounds and reps completed within the given time. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Each Sprint is considered to be 50 reps. Your score is the total amount of Reps completed combined within the three workouts.