top of page
  • Writer's pictureCoach Rob

WOD for Wednesday  180321


What better way to welcome the season than to start it off with a good Tabata! 

For max reps at each station: Tabata Ring Dips Rest 1 minute Tabata Sit-ups  Rest 1 minute Tabata Seated Shoulder Presses 75/65 Rest 1 minute Tabata jumping back squats 75/65 

BTW...The last WOD for this year’s Crossfit Open will be announced soon.  Friday night starting at 4:30 and ending at 7:30 we will be having a Friday Night Lights Open WOD!  Invite your friends and family to come watch you dominate Castro’s last WOD of the season!   

There will be sweat, music, people swearing under their breath, people taking the WOD too seriously (Rob), black mats, good times with great people and of course Wall Balls and Thrusters! (yeah, Dave and I talk)(and yeah, we are on a 1st name basis...didn’t you see the Christmas card he sent)

Come, do the WOD, or just hang out and cheer others on!  I hope to see everyone there! 

27 views0 comments

Recent Posts

See All

WOD for Saturday 240615

“Whopper with Cheese” 6 Rounds 200m run together 20 T2B 20 double DB box step overs 50/35 Rest 2 mins 2 Sets 21-15-9 Deficit HSPU 45’s/25’s Strict press 115/75 Push-ups Rest 2 mins 100/80 cal bike for

WOD for Friday 240614

DALLAS MAVERICKS 100 Double Unders 100 Wall Balls (20/14) 100 Double Unders STRENGTH *if you were not here for yesterdays pull-up test, do it at some point during the scheduled strength for the day. I

WOD for Thursday 240613

DENVER NUGGETS In 3:00 complete: 2 rounds 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) 10 Toes To Bar *If you complete it within 3 minutes, it unlocks three more minutes. Repeat anothe

bottom of page