Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength. RSS

400m run, amrap, crossfit, run, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Criss Cross"

5 - 4 Minute AMRAPS

400m Run

9 Squat Cleans 115/85

Rest remainder of time till next AMRAP

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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amrap, box jumps, crossfit, deadlifts, dork, hero wod, hero wod dork, push-ups, wod -

WOD (Workout of the Day) 

Hero WOD


6 Rounds

60 Double Unders

30 Kettlebell Swings

15 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, burpee pull-ups, burpees, crossfit, double unders, ground to overhead, toes to bar, training, wod -

WOD (Workout of the Day) 



30 Double Unders

15 Burpee Pull-Ups

12 KB Ground to OH 53/35

9 Toes to Bar

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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200m Sandbag run, crossfit, for time, jumping lunges, pull-ups, rounds, sandbag run, sit-ups, weighted vest, wod -

WOD (Workout of the Day) 


5 Rounds

21 Abmat Sit-Ups

15 Pull-Ups

9 Jumping Lunges

200m Sandbag Run 75/50

Performed with a 20lb. Vest

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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active rest day, crossfit, workouts -

Active Rest Day

You get an extra one this week, get after it!

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