WOD

4 rnds of 16 Turkish sit ups (8 ea side) 8 weighted sit ups, :30 sec plank, 1min rest btw rnds WOD: 10,9,8,7,6,5,4,3,2,1 of KBS,... Read More

For time 2000m row, 200 Dus,(2:1 singles) 2000m run        

3×10 (5 ea leg) split squats WOD: 5 rnds of 1 min Cal row, 1min back squats 1 min burpees 1 min rest Rx 95/65... Read More

Hang Power Clean 3-3-3-3 bldg to heavy WOD: 8 rnds of max reps :20 sec hang power cleans :10 sec rest :20 sec push press... Read More

Push press 5×5 same weight about 70-75% of 1RM WOD For time 500m row, 20 push ups, 400m run, 20 push ups 250m row 30... Read More

Check out this story from CrossFit Journal and how CF helped Dan overcome some obstacles in his life. Dan’s Story WOD: For time Partner WOD... Read More

Front Squat 3-3-3-3 bldg to heavy WOD: AMRAP 12 6 pull ups, 12 box jumps 24 ab mat sit ups MetCon Back Squat 5-5-5-5-5 add... Read More

Power Snatches 3-3-3-3 bldg to heavy WOD: For time 400m run, 20 Power snatches, 800m run, 15 Thrusters, 400m run, 20 Power Snatches Rx 95/65... Read More

EMOM 12 even :20 sec HS hold, odd 20 sec bar hang with chin above bar if possible or bar hang WOD: 4 RFT of... Read More

Strength: 3×12 (6 ea leg)DB Box step up and over Partner WOD for time 1000m row each, 1 mile run split evenly, 1000m row each... Read More

Shoulder press 5×5 use same weight WOD: 3 rnds of 10 Back Squats, 10 ring dips, 50 Dus (Sus x2) Rx 155/105 L2 135/95, L1... Read More

Deadlifts 3-3-3-3 bld to heavy WOD: AMRAP 12 250m row, 12 Deadlifts, 10 Burpees Rx 185/125 L2 155/115, L1 135/95 MetCon ‘ 3×12 SA DB... Read More

Back Squat 3-3-3-3 bldg to heavy EMO3M for 15 200m run, 8 C2B, 10 Push Ups *scaled chin over the bar pull ups or jumping... Read More

EMOM 4 :20 sec holow hold, then 4 rnds of 30 sec ab mat sit ups, 1 min rest btw rnds WOD: Partner WOD 5... Read More

Barbell row 3-3-3-3 WOD: 7 RFT of 10 WBS, 15 KBS, 20 Dus (40 Sus)

Donate Here: https://www.classy.org/give/67253/#!/donation/checkout Army Sergeant Alexander J Bennett Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL Chief Petty Officer, SEAL Brian R Bill Air... Read More

Push Jerk 5-5-5-5 building WOD: AMRAP 10 25 m walking lunges, 12 push ups, 12 sit ups MetCon SA DB shoulder press, 8 ea arm... Read More

Front Squat 3-3-3-3 bldg to heavy For time 30 T2B, 400m run, 15 Front Squats, 800m run, 15 Front Squats, 400m run 30 T2B Rx... Read More

  LET THE GAMES BEGIN!!!!! Power Snatch bldg to heavy 2-2-2-2 WOD: 10 1 minute rnds of 10 bar facing burpees then max reps mof... Read More

Partner WOD P1 1000m row, P2 1000m row, P1 750m row P2 75om row, P1 500m row, P2 500m row, P1 250m row P2 250m... Read More