• Daily WOD Blog

    09232019

    Every 1 min for 10 mins: 2 Power Clean + 2 Thrusters


    10 rounds for time of:

    5 Strict Pull-ups

    10 Push-ups

    15 Air Squats


    3 rounds for quality of:

    Downward Dog, 30 secs

    Childs Pose, 30 secs

    Seal Stretch, 30 secs

    FREE COMMUNITY EVENT THIS SATURDAY HOSTED BY OUR BOX! Make sure you plan on participating or volunteering at the Kids’ Camo Run and the OFT Challenge. Register for the event here –> https://oftchallengehammond.ticketleap.com/battlerattlecf/

  • Daily WOD Blog

    09212019

    Complete as many rounds as possible in 30 mins of:

    Plate Pinch Farmers Carry, 25/15 lbs, 100 m

    Plate Overhead Walking Lunge, 25/15 lbs, 100 m

    24 Plate AbMat Sit-ups, 25/15 lbs

    24 Plate Hip Extensions, 25/15 lbs

    5 Deadlifts, 300/225 lbs

  • Daily WOD Blog

    09202019

    3 rounds for time of:

    Run, 800 m

    20 Dumbbell Burpee Box Step-ups, 50/35 lbs, 24/20 in

    30 Dumbbell Squats, 50/35 lbs


    For quality: Stretch, 5 mins

  • Daily WOD Blog

    09192019

    Every 1 min for 10 mins: 1 Shoulder Press + 2 Push Press + 3 Push Jerk


    12-9-6-3 reps, for time of:

    Handstand Push-up

    Medicine Ball Push-up

    Slam Ball, 30/15 lbs


    For quality: Chest To Floor Stretch, 4 mins

  • Daily WOD Blog

    09182019

    For quality: Muscle-up Progression, 8 mins


    Complete as many rounds as possible in 15 mins of:

    12 Muscle-ups

    36 Kettlebell Swings, 2/1.5 pood


    3 rounds for quality of:

    Downward Dog, 30 secs

    Childs Pose, 30 secs

    Seal Stretch, 30 secs

  • Daily WOD Blog

    09172019

    Super-Set:

    Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set

    Overhead Squat 3-3-3-3-3, using heaviest weight per set


    3 rounds for quality of:

    30 Russian Twists, pick load

    30 Bicycle Sit-ups

    30 AbMat Sit-ups

  • Daily WOD Blog

    09162016

    CrossFit Games Open 11.6 / 12.5 / 18.5

    As many reps as possible in 7 mins of:

    3 Thrusters, 100/65 lbs

    3 Chest-to-bar Pull-ups

    6 Thrusters, 100/65 lbs

    6 Chest-to-bar Pull-ups

    9 Thrusters, 100/65 lbs

    9 Chest-to-bar Pull-ups …

    Continue adding 3 reps each round to each movement until time expires.


    Every 1 min for 9 mins, alternating between:

    Dumbbell Push-up

    Alternating Dumbbell Hammer Curl, pick load

    Rest 1 min