WOD 5 rounds, max reps each station: 1 min Deadlift (135/95#) 1 min Abmat Sit-ups 1 min Kb Swings (53/35#) 1 min Burpees 1 min Jump rope Rotate EMOM, transition time cuts into your time to accumulate reps.Read More

WOD 4 rounds for time: 500m Row 10 Burpees 400m RunRead More

Strength 7×2 Back Squat @85-90% WOD 3 Rounds for time: 30 Wallballs (20/14#) 50 Double unders 5 Bar Muscle-ups Rest 2 minRead More

WOD 5 min AMRAP 5 Pull-ups 7 Push-ups 9 Air Squat Rest 1 min 5 min AMRAP 200m Row 200m Run Rest 1 min 5 min AMRAP 5 Pull-ups 7 Push-ups 9 Air SquatRead More

Strength 10 min EMOM 2 Power clean @75-80% WOD 5 Rounds: 3 min AMRAP 5 Box jump (24/20″) 7 Toe-to-bar 9 Shoulder to Overhead (115/75#) Rest 1 min between AMRAPsRead More

200m Run 1,000m Row 200m Run 50 Thrusters (45/35#) 200m Run 30 Pull-ups 200m RunRead More

“Jeremy” 21-15-9 Overhead Squat (95/65#) Burpee *If you are participating in the CrossFit Open and would like to complete 14.2 during class in place of the WOD that is acceptable.*Read More

Strength Work to heavy single Snatch   WOD 10 min EMOM 100m Row 2 Muscle-ups (4 Chest-to-bar Pull-ups)Read More

WOD For time: 400m Run 300 Jump rope 50 Russian twist 40 Jumping jack 30 Goblet squat (35/26#) 20 Burpees 10 Pull-ups 20 Burpees 30 Goblet squat 40 Jumping jack 50 Russian twist 300 Jump rope 400m RunRead More

WOD 5 rounds for time: 3 minute AMRAP 4 Push-up 6 Kettlebell swing (35/26#) 8 Walking lunges rest 1 minuteRead More