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

WOD 5 rounds for time: 3 minute AMRAP 3 power cleans (135/95#) 6 hand-release push-ups 9 box jumps (24/20″) rest 1 minuteRead More

WOD 20 min EMOM 1) 8 Deadlift (135/85#) 2) 8 Box jumps (24/20″) 3) 10 Pull-ups 4) 20 Abmat Sit-upsRead More

Strength Work to heavy Push Press in 8 lifts, then: 6 min EMOM 8 Shoulder-to-Overhead (135/95#) MetCon 10 min AMRAP Wallballs (20/14#) EMOM- 5 Deadlift (225/165#)Read More