WOD: 5/1/19


3-4 Rounds:
a) Double Handle Bent Row w/1-second pause @ top x 10 Reps
b) Banded Straight arm Lat Pulldowns x 10
c) Romanian Deadlift w/5-second descent x 8

25 Dumbbell Snatch (50/35)
15 Overhead Squats (115/75)
800m Run
15 Overhead Squats (115/75)
25 Dumbbell Snatch (50/35)

Pull Finisher

WOD: 4/30/19

EMOM 10:
Back Squat x 2 Reps
*Start at 70%, climb if possible
After 2 Minutes Rest, perform 1 set ME Back Squats @ 70%

400m Run
20 Box Jumps (24/20)
40 KB Swing (70/53)
20 Box Jumps
400m Run

3 Rounds:
A) Strict GH Raises
B) Banded  medial/lateral hip abductions x 10 each leg

WOD: 4/25/19

3 Rounds:
30 KB Swings (53/35)
20 Calorie Row

“Bulletproof Shoulder Complex”
1) 4-5 Rounds:
2 arms simultaneous, using dumbbells:
Front Raise x 8-10
Lateral Raise x 8-10
Prone, Reverse Fly x 8-10

2) finish with 2 sets to failure:
a) Upright Row
b) Bottoms-Up Kettlebell Press

*All movements should maintain midline stability and should be slow/strict

WOD: 4/22/19


For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

*Compare to 5/4/18.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

WOD: 4/11/19

3-4 Rounds:
A) Strict HSPU x 5-10+ reps
B) Front Rack Box Step Ups x 8 Each Leg
C) 1 Minute Wall Sit (no rest after “B”)

10 Burpee Box step Overs
20 Single Arm Dumbbell Push Press – Right
10 Burpee Box step Overs
20 Single Arm Dumbbell Push Press – Left
10 Burpee Box step Overs
10 Single Arm Dumbbell Push Press – Right
10 Burpee Box step Overs
10 Single Arm Dumbbell Push Press – Left

5-10 Minutes of Muscle Up Drills, then
Weighted Dips: 3×10

WOD: 4/9/19

Announcement:  Each year we do one small promotion to try to get more people in the door.  We love it when new people fall in love with CrossFit, and sometimes a little discount is just the thing that gets them over the tipping point.  It usually works, and we end up getting more folks to join our community.  The reason we don’t do it more often is because we value the loyalty of our existing members, and we think it’s only fair to keep the discounts to a minimum while the rest of us stay the course.  Well, now is the time we tip our cap to tour current members:  Until April 15 of this year, for each person you refer, we’ll take $50 off of your next month.  We’ll also give the new member $50 off of their first month. There’s no limit either – more is better. Everyone wins!  Tell your friends to send us a text, email, or fill out the contact form on this site to make an appointment.  The first workout is free – even if they don’t end up signing up for a membership!

Alternating EMOM x 10
A) 2 Front Squats
B) 4 Back Squats
Start @ 60% of 1RM, climbing if possible

3 Rounds:
50 Shoulder Touches (inverted if possible)
20 Dumbbell Goblet Squats (choose your own load)
20 Sit Ups
50 Double Unders

3 Rounds:
a) Banded Lateral Walk x 10m each direction
b) Banded Hamstring Curls x 10-12 reps

WOD 4/5/19

15 Minutes to establish a 2RM Front Squat
* Weight must be from floor

15 Minutes to climb the ladder:
(2s on the first round, 4s on the next round, then 6s, 8s, etc.)
Hang Cleans
Strict Pull Ups
+250m Run between each round
*For the Hang Cleans, use 85% of your 2RM front Squat

3-4 Rounds
a) Upright Rows w/curl bar x 10
b) Bicep Curls x 10
c) SLSLDL x 10 Each Leg