Tuesday's WODs!

October 15, 2019

Before I announce your Tuesday WODs, I'd like to give a shout out for Nina Carol, Kevin William, and Carel Fernández Feo for doing an AWESOME job at keeping our gym squeeky clean!! I know many people have commented to us about how clean the gym has been lately and it's all thanks to them, as well as to our awesome coaches for cleaning between classes as well. Also, thanks to everyone who wipes down their equipment promptly after class, puts their equipment away, helps others who are too tired to move put their equipment away, and even go as far as untangling the jump ropes or putting the DBs back on the racks! We really appreciate it guys :)


Now here are your Tuesday WODs!


Tuesday Oct. 15, 2019


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



For 8 minutes, cycle through the following:

8 Calories

8 Single arm ring rows per arm

8 HR Push ups

8 lateral box step ups

0:40 side plank per side

Then, grab a pipe!



Six sets of:

4-Second Snatch Deadlift + Hang Snatch + Snatch @ 75-80%

Rest as needed


For the 4-second snatch deadlift, the goal is to mimic the exact bar path you would like to achieve when snatching from the floor, but keep the tempo slow and controlled such that it takes 4 seconds to get to the top of the snatch deadlift position. From that position, allow the barbell to descend to mid-thigh, pause for one second there, and snatch; then drop the barbell, set yourself properly and snatch from the floor. Perform all sets between 75-80% of your 1-RM Snatch.




2 RFT:

5 Muscle-ups (ring or bar)

10 Burpee Box Jumps 24/30

15 Thrusters 75/115

20 Alternating DB Snatches 35/50

25 Calories

30 Second Handstand hold, against wall (sub = plank hold)



CrossFit Endurance (6am)



See CF




AMRAP in 35 minutes:

10 Calorie Bike

10 Box Jumps 24/30

20 Calorie Row

20 (Push-up + 2 Mountain Climbers) = 1

30 Ab-mat Sit-ups

30 Single arm DB Thrusters 20/30

40 DUBs

400m Run

Rest 2 minutes




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