By | June 26th, 2017|Beach Body, Wods|

Body Work: Back Squat: 3 x 8 Reset 90 Seconds between  (4 Sets) DB walking lunge x 20 Steps DB Death March x 20 steps (4 Sets) KB Cossack squat x 8 each side KB Jefferson curl x 8 Finisher: 30 Box jumps 20/14" 30 V-ups 20 Box jumps 20 V-ups 10 Box jumps 10 [...]

By | June 26th, 2017|Obstacle Racing, Wods|

Run: 1/4 – 1/2 mile easy working to just over Goal Time Trial cadence. Immediately into 3 x 200 @ Goal Time Trial pace + / 400 easy focusing on efficient cadence. Then,2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge Run: 1,2,3 or 4 x [...]

By | June 26th, 2017|White Tiger, Wods|

Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD:  for time: 50 Toes to bar  25 Dumbbell Power Clean; 35/50# 50 Chest to bar Pull Up 30 alt Dumbbell snatch; 35/50# + Strength/Supplemental: Ring Support Hold; reverse tabata 10:20 x [...]

By | June 26th, 2017|CLB Super Strength, Wods|

Welcome to the CLB Super Strength Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm Up: 500 Meter Row then 3 rounds of… 30 Banded Pull Aparts 10 Push Ups 20 Banded [...]

By | June 26th, 2017|Jacked Unicorn, Wods|

Welcome to the CLB Jacked Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm Up: 500 Meter Row then 3 rounds of… 30 Banded Pull Aparts 10 Push Ups 20 Banded [...]

By | June 26th, 2017|Wods|

Wodstar's WOD of the Day is a daily CrossFit workout that we post for general physical preparedness. We also feature targeted workouts to fit every need.

By | June 26th, 2017|Limitless, Wods|

Strength: Back Squat  3 sets of 3 @85% 3 sets of 2 @90% 3 sets of 1 @95% Endurance: AD 3 miles Right into 50 burpees to a target 6 inches above reach. Workout: Run 800m 6 rounds: 4 strict pull ups 8 pull ups 12 air squats Burnout: 2 mins unbroken sit ups  

By | June 26th, 2017|Beach Body, Wods|

Body Work: 4 Sets Incline Chest pres x 10-12 High rows on machine x 10-12 Rest as needed between sets 3 Sets Incline DB flys x 10-12 Lat pull downs x 10-12 Rest as needed between sets 3 Sets Barbell behind the neck press x 10-12 Barbell upright rows x 10-12 Rest as needed between [...]