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802 CrossFit Blog
Kilos for a Cure Friday, October 6th 5:30pm Want to WOD for a good cause? Carissa Gump, a multiple American record holder, a five-time consecutive American Open champion and member of the US Olympic team in Beijing in 2008 will be here with us at 802 on Friday at 5:30pm! Carissa will be raising money...
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Back Squat Week 9: 8 x 2 at 60% (8 sets of 2 reps at 60% of your 1 Rep Max) Repeat WOD:  
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Deadlift Week 8: Rest Week The timing of this rest day fits perfectly with our In-House Competition.  Every 4 weeks our Deadlift Program switches gears and focuses on accessory work to build our deadlift.  Get in, get a shake out work-out and rest up for our In-House Competition!   A few things to remember: The...
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WOD #3 The Sprint For Time: 5 minute Time Cap It’s A Mystery WOD! What you need to know is included in the photo above.  Please note: A 6 letter word beginning with the word ‘S’ will be included. It’s a 5 minute WOD with a shake up at the end!  Get as far as...
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WOD #2: Fluster Cluck For Time: 8 minute Time Cap Rx: 10 Clusters 95/53 8 Cleans 135/83 6 Cleans 155/103 4 Cleans 175/123 10 Front Squats 185/133 Scaled: 10 Thrusters 45/33 8 Cleans 65/53 6 Cleans 75/63 4 Cleans 85/73 10 Front Squats 95/83 STANDARDS: 1. The bar will be set with Cluster weight at...
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