Monday's WODs!

October 29, 2018

Monday's WODs! Do both so then you can eat all the Halloween candy you want ;)


New strength program starts tomorrow!!


Monday Oct. 29, 2018


CrossFit (6am/7am/9am/12:15pm/5:30pm)

Strength: Week 1, Day 1


A1) Strict Paused Overhead Barbell Press @ 60-70% x 8r x 4s


Notes: Strict shoulder press with a 1 second pause at the bottom (barbell touching shoulders) and at the top (lockout at the elbow).


A2) Pull-ups (ring rows) x BW x 10r x 3s


Notes: To counter the press, some volume bodyweight pulling.


B) Dumbbell OH Carries x 20-50lbs/hand x 50m (2L)

Notes: With a dumbbell in each hand, lockout overhead, walk. Don't run... walk. Slowly.






For Time:

2 Rounds of:

750 meter Row

20 Handstand Push-ups

Then, 2 Rounds of:

20 Thrusters 75/115

20 Pull-ups


The "Twins" Benchmark WOD was first posted on as the workout of the day for Thursday, May 21, 2009 (090521).



Endurance WOD (6:30pm)


“FITCOPS Dallas 5”


For Time:

1 mile Run

100 Plank Up-downs 

150 Sit-Ups

100 Burpees

150 Lunges


The group "FitCops" created a memorial WOD for the 5 police officers who lost their lives in the tragic shooting in Dallas, TX on - to pay tribute to those officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) killed by a shooter in Dallas, TX during a Black Lives Matter rally on July 7, 2016.


Plank up-downs:




On-Ramp (7:30pm)



Please reload

Featured Posts

Stamina Wednesday!!

January 22, 2020

Please reload

Recent Posts

January 22, 2020

January 21, 2020

January 19, 2020

January 19, 2020

January 18, 2020

January 15, 2020

January 14, 2020

Please reload