• Daily WOD Blog

    11012019

    A. 3 Sets of:
    10 Staggered Stance Single Leg Romanian Deadlift, each side (Choose and keep same load)
    10 Single Leg Glute Bridge, each side
    *Rest 1 minute in between sets*
    B. As many reps as possible in 5 minutes:
    Push Ups
    *Every time you break, perform 10 Tuck Jumps
    C. 2 Sets of:
    20 Seconds of Floor Back Extensions
    20 Seconds of Superman Hold
    20 Seconds of Floor Back Extensions
    *Rest 90 seconds between sets
    D. 2 sets of:
    15 Seconds of Hollow Rocks
    15 Seconds of Hollow Hold
    15 Seconds of Hollow Rocks
    *Rest 90 seconds between sets.
  • Daily WOD Blog

    10312019

    “Team Halloween”

    2 rounds for time of:

    75 Lateral Box Jump Overs, 24/20 in

    50 Medicine Ball Thrusters, 20/16 lbs

    100 Kettlebell Goblet Squats, 50/35 lbs

    25 D-Ball Ground-to-Over Shoulders, 80/50 lbs

    20 Echo Bike Calories

    Work with a partner to complete reps; only one partner can work at a time. Try to split work as evenly as possible.

    Remember that the 5:30 PM class has been canceled for today.

  • Daily WOD Blog

    10302019

    In honor of all breast cancer victims, patients and survivors, we will compete Grace TODAY during class times.


    For time:

    Grace

    30 Clean & Jerks, 135/95 lbs


    Please make sure that you have joined our team to fund-raise or please donate using by clicking here.

  • Daily WOD Blog

    10292019

    Run 5K TT

    This is an all out effort for time.

    Don’t Cherry Pick!

  • Daily WOD Blog

    10282019

    Back Squat 1-1-1-1


    CrossFit Games Open 18.4 / 20.3 – Rx’d

    For time:

    21 Deadlifts, 225/155 lbs

    21 Handstand Push-ups

    15 Deadlifts, 225/155 lbs

    15 Handstand Push-ups

    9 Deadlifts, 225/155 lbs

    9 Handstand Push-ups

    21 Deadlifts, 315/205 lbs

    Handstand Walk, 50 ft

    15 Deadlifts, 315/205 lbs

    Handstand Walk, 50 ft

    9 Deadlifts, 315/205 lbs

    Handstand Walk, 50 ft

    Time cap: 9 mins


    In honor of all breast cancer victims, patients and survivors, we will compete Grace this Wednesday, 10/30, during class times. Please make sure that you have joined our team to fund-raise or please donate using this link: https://fundraise.barbellsforboobs.org/team/battle-rattle-crossfit?fbclid=IwAR3vBE_GpCgByoiAV41-KTBRcGVxIT0tbp5famZx4VLiMrldIbyjEfubN0s


  • Daily WOD Blog

    10262019

    For time:

    100 Double Unders

    50 Box Jump Overs, 24/20 in

    80 Double Unders

    40 Toes-to-bars

    60 Double Unders

    30 Burpees

    40 Double Unders

    20 Handstand Push-ups

    20 Double Unders

    10 Muscle-ups

  • Daily WOD Blog

    10252019

    Back Squat 3-3-3-3

    Front Squat 1-1-1-1


    2 rounds for quality of:

    Row, 3 mins

    Jump Rope, 3 mins

    Echo Bike, 3 mins

  • Daily WOD Blog

    10242019

    Jerk 5-5-5-5-5

    Use the heaviest weight you can for each set.


    For time:

    30 Overhead Plate Lunges, 25/15 lbs

    15 Plate Ground-to-Overheads, 25/15 lbs

    30 Plate AbMat Sit-ups, 25/15 lbs

    15 Push-ups

    30 Dumbbell Snatches, 50/35 lbs

  • Daily WOD Blog

    10232019

    For time:

    Run, 1 mi

    50 Wall Balls, 20/16 lbs

    Run, 1 mi

    50 Medicine Ball Cleans, 20/16 lbs

  • Daily WOD Blog

    10222019

    Floor Press 12-12-12-12


    5 rounds for time of:

    5 Strict Muscle-ups

    L-Sit, 1 min