February 13-18 WODs
Monday Warm Up 400m Run 21 Squats 15 Ring Rows 9 Jumping Lunges Joint Prep 2 Rounds 10 Wall Facing Squats 10 Strict Press 10 Strict Pull Ups S/T – Back Squats 3 x 5 @ 65% 2 x 4 @ 75% 1 x 3 @ 85%...
View ArticleThe CrossFit OPEN FAQ
CrossFit Open FAQ What is the CrossFit Open The CrossFit Open is the first step of the CrossFit Games. Anyone and everyone worldwide can compete in the Open. The top athletes of the Open move on to...
View ArticleFebruary 20th-25th WODs 2017 OPEN Week 1
Monday Warm Up 100 Single Unders 30 Double Unders 20 Squats 20 Push ups Joint Prep 10 PCV Round the Worlds Coach Lead Burgener Warm Up S/T 25mins to find 1 Rep Max Snatch WOD (Partner/Judge) 7min...
View ArticleFebruary 27th-March 4th WODs
Monday Warm Up 2 Rounds 100 Single Unders 15 Push Ups 15 Squats Joint Prep 2 Rounds 10 Arc-Pause-Slides 10 Bent Over Wall Angels 10 PVC Sots Press S/T OVERHEAD SQUATS 25mins TO FIND A 1 REP MAX...
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March News and Events
News: 2017 CrossFit Open! This is like the Superbowl for CrossFit, except we ALL get to be in the game!!! BOOYA! We’re going to bring together SODO CrossFit and CrossFit RE for the remainder of the...
View ArticleMarch 6-11 WODs
Monday Warm Up 2 Rounds 20 Mountain Climbers 20 Wall Balls Joint Prep 2 Rounds 15 Back Ext 15 Inch Worms 1min Farmers Hold (KB or DB) S/T DEADLIFT Warm up to 75% of 1 RM 2 x 2 @ 75% 3 x 2 @ 85% 4 x...
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March Athlete of the Month
Martin The coaches at SODO love Martin because he works his ass off every time he comes to the gym. He also listens well and takes the time to learn how to move properly. That is the recipe for...
View ArticleMarch 13-18 WODs
Monday Warm Up 2 Rounds 15 Burpees 15 Wall Balls Joint Prep 3 Rounds 10 Back Ext 10 Sec Hobo Stretch each side 10 Elbows up Squats S/T FRONT SQUAT 5 x 2 @ 80% 3 x 2 @ 85% 1 x 2 @ 90% WOD 5 ROUNDS: 20...
View ArticleMarch 20-25 WODs
Monday Warm Up Med Ball Pizza Tag Joint Prep 2 Rounds 15 Back Ext 10 Wall Facing Squats 10 Arc-Pause-Slides S/T – BACKSQUAT 1 REP MAX / HEAVY SINGLE (write it down) WOD – 4 ROUNDS: 12 x PULL UPS 6 x...
View ArticleMarch 27- April 1 WODs
Monday Warm Up Burpee Roxanne Joint Prep 2 Rounds 15 Back Ext 10 Naked Bar Deadlifts 5 Inch Worms S/T: DEADLIFT 30mins to find a 1 Rep Max *Write it down for future reference (we have some more WOD...
View ArticleApril 3-8 WODs
Monday Warm Up 400m Run 20 Wall Balls 200m Run 20 Push ups Joint Prep PVC Group Circle S/T- FRONT SQUAT 1 REP MAX *Write it down WOD – 3 ROUNDS: 400m RUN 30 x PLATE SNATCHES (35/25) 200m PLATE...
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April News and Events
News: New Coaching Staff Thank you for helping us welcome Jude to the team! Hope you have a chance to get to know him more in the coming weeks and months. If you haven’t met him, here he is! We’re...
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April Athlete of the Month
Danielle Danielle is one of SODO’s longest-running members. She’s seen a ton of changes, and has stuck it out. (We appreciate that so much!!!) We also appreciate that even after four years, Danielle...
View ArticleApril 10-15 WODs
Monday Warm Up Partner Warm Up 40 Plank Low 5’ss 30 Sit Up High 10’s 20 Push Up Low 5s 10 Burpee High 5’s Joint Prep 3 Rounds 5/5 Dr Tri Shoulder Reaches 10 Naked Bar Strict Press 10 Back Ext S/T –...
View ArticleApril 17-22 WODs
Monday Warm Up 2 Rounds 20 Jumping Lunges 20 US Kettlebell Swings Joint Prep 3 Rounds 5/5 Dr Tri Shoulder Reaches 10 Sots Press 10 PVC Overhead Squats S/T- OVERHEAD SQUAT FIND A 1 REP MAX – THEN – 3X3...
View ArticleApril 24-29 WODs
Monday Warm Up 2 Rounds 100 Single Unders 15 Push Ups 15 Squats Joint Prep 2 Rounds 10 Ring Rows 10 Strict Press 10 Acr-Pause-Slide S/T – BENCH PRESS 25 mins TO FIND A 1RM BENCH PRESS *If you finish...
View ArticleMay News and Events
News: New back-end coming! This is SO INCREDIBLY EXCITING!!! We will be switching our back-end system from ZenPlanner to Triib. This is exciting for us, but also for YOU! Here are some of the features...
View ArticleMay 1-6 WODs
Monday Warm Up Go over movements in Joint Prep Joint Prep 30sec Back Extension Hold 3 Rounds: 10 ea Under The Knee Behind The Knee with slamball (SLOW AND STEADY) 10ea Instep Squats no weight 10ea...
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May Athlete of the Month
Colin Colin is one of SODO’s most consistent members. Despite huge life changes (like having the cutest kid in the world!), he’s never skipped a beat. He continues to work hard at every class. And he’s...
View ArticleMay 8-13 WODs
Monday Warm Up 400m Run Joint Prep 2 Rounds 10 Dr Tri Blue Ball Extravaganza (under/behind leg) 10 Standing Arc-Pause-Slide Band Stretch 10 Instep Squats S/T – FRONT SQUAT 4 x 6 @ 40% 3 x 5 @ 50% 2 x 4...
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