WOD

WOD: “Warmed Up” AMRAP 5 – 5 Box Jumps, 5 SDHP, 5 Goblet Squats. RX 44/35, L2 35/26, L1 26/18 Strength: TNG Power Cleans – Build to... Read More

Strength: EMOM 12 – 2 TGU @ Moderate weight, Alternate arms with odd/even WOD: ” Frantastic” 21-15-9 of Pullups, DB Thrusters, Cal Row. Rx 45/30, L2 35/20,... Read More

Strength: BTN Strict Press – 5×5 @ 65% 1RM Rest 2 min WOD: :Dead Run” AMRAP 10 10,9,8,7,6,5,4,3,2,1 TNG Deadlifts with 100m Run after each round. RX... Read More

Strength: Box Squats – 5,5,5,5,5 Building to heavy 5. Rest 2 min WOD:”Kick it” 5 RFT of 20 KBS, 10 V-Ups. RX 53/44, L2 44/35, L1... Read More

Strength: Squat Snatch 6×2 @ 80% 1RM, Rest 2 min btw. WOD:”Almost Prime” AMRAP 11 – 9 HRPU, 7 Power Snatch 50 DU. RX 115/85, L2... Read More

Deadlift 3-3-3-3 buildiong to challlenging 3 WOD: 8 rnds of 10 Deadlifts, 10 Box Jump Overs Rx 155/105 L2 135/95 L1 105/75

WOD: For time 800m run , 150 Dus, (450 Sus) 50 Burpees, 800m row

Power Cleans Build to WOD weight in 4 sets Partner WOD 1000m row, 100 Power Cleans, 100 Push ups, 1000m row One partner works at... Read More

Strict DB Press 5×5 same weight For time 30 DB Deadlifts, 30 Single Arm DB Hang Clean (15 ea Arm), 30 DB S2OH   CrossFit... Read More

Weighted Pull Ups, build to a max weight,1-1-1-1-1, Banded Pull ups 5×3, Negative 5×3, Challenging Ring Rows 5×5 WOD: For time 400m run, 20 Pull... Read More

EMOM 8 3 front Squats 65% of 1RM Partner WOD: 10 rnds of 20 KBS, 20 Burpees One partner works at a time. Complete one... Read More

Skill: Rope Climbs WOD: 5 rnds of 3 rope climbs or 6 rope pulls, 7 ring dips, 24 Ab mat sit ups   CrossFit MetCon... Read More

  Push Press Build to heavy 3 then use that weight for WOD WOD: 3 rnds of 20 cal row, 5 Clean and Jerks, 1... Read More

WOD: For time: 25 cal row, 100 DUS (300 Sus), 80 KBS, 100 Squats, 60 Push Ups, 100 Dus, (300 Sus), 40 Ab Mat Sit... Read More

EMOM 8 Ring hold :20 sec, or Parallete hold WOD: For time 800m run then 5 rnds of 30 Dus, 10 Burpees, then 800m run... Read More

OHS 3-3-3-3 building WOD: 21-15-9 of OHS, C2B Rx 95/65 L2 75/55 L1 65/35 *scale jumping C2B   CrossFit MetCon 3×12 of Floor Press, 3×12... Read More

Back Squat 3-3-3-3 75% of 1 RM WOD: 3 rnds of 20 DB Snatch, 400m run, 30 Dus Rx 50/35   CrossFit Met Con 3×20... Read More

EMOM 10 Even minute :20 sec bar hang, Odd :20-:30 sec HS hold WOD: “High Gear” 100 DU then 7 rnds 250m row 7 HSPU... Read More

WOD: For time 30 Deadlifts, 30 Hang Power Cleans, 30 S2OH Rx 135/95 L2 105/75 L1 95/65   CrossFit MetCon 3 sets of 500m row... Read More

Happy Easter! Regular Schedule today. WOD: For Time 400m Bunny Hops 50 Egg Tosses (RX 20/14, L2 16/12, L1 12/8) 400m Easter Basket Carries (RX... Read More