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Thursday WOD 5/30/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

CARDIO TIME
2,000 Meter Row followed by 800 Meter Run
WOD
3 Rounds: Take 10 sec in between each movement
1 Min Wall Balls
1 Min Power Snatches
1 Min Box Jumps
1 Min Push Press
1 Min Calorie Row
1 Min Rest

CARDIO TIME
2,000 Meter Row followed by 800 Meter Run
WOD
3 Rounds: Take 10 sec in between each movement
1 Min Wall Balls
1 Min Power Snatches
1 Min Box Jumps
1 Min Push Press
1 Min Calorie Row
1 Min Rest

CARDIO TIME
2,000 Meter Row followed by 800 Meter Run
WOD
3 Rounds: Take 10 sec in between each movement
1 Min Wall Balls
1 Min Power Snatches
1 Min Box Jumps
1 Min Push Press
1 Min Calorie Row
1 Min Rest

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Wednesday WOD 5/29/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

STRENGTH
4 Sets: 20 Total = 10 Each Leg KB single leg DL
WOD
EMOM x 15:00
Minute 1: 10 Power Cleans (95/65)
Minute 2: 4 Wall Walks
Minute 3: 16 GHD Sit Ups or 20 V-Ups

STRENGTH
4 Sets: 20 Total = 10 Each Leg KB single leg DL
WOD
EMOM x 15:00
Minute 1: 10 Power Cleans (95/65)
Minute 2: 4 Wall Walks
Minute 3: 16 GHD Sit Ups or 20 V-Ups

STRENGTH
4 Sets: 20 Total = 10 Each Leg KB single leg DL
WOD
EMOM x 15:00
Minute 1: 10 Power Cleans (95/65)
Minute 2: 4 Wall Walks
Minute 3: 16 GHD Sit Ups or 20 V-Ups

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Tuesday WOD 5/28/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-

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MEMORIAL DAY MONDAY

Screenshot

MEMORIAL DAY MURPH – The hero WOD that stands as a testament to the enduring legacy of US NAVY SEAL Lt. Michael Murphy who died heroically in the line of duty in Afghanistan on June 28th, 2005. MURPH was introduced as a CrossFit Hero workout on August 18th, 2005 and has become a long-standing tradition observed by CrossFit and a broader global community

Doors open at 730am (time to get your body ready) Briefing Starts at 8am. If you are too late to get warmed up and be on time for the briefing you will be asked to start later than the official start time. Warm up is very important.

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Saturday WOD 5/25/24

Saturday WOD 830AM – CLOSED SUNDAY – Monday MURPH at 8am.

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

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