Strength Spend 8 min to find Heavy Single Thruster then, 3 sets of 2 Deadlift @75-80% 1RM Metcon 3 rounds for time: 200m Row 20 Kb Swings (53/35#) 10 Ring Dips Rest 2 minRead More

Strength Spend 12 min working to a heavy single Snatch WOD 3 rounds, each for time: 500m Row, then: 5 Burpee box jump overs (24/20″) 5 Power clean (135/95#) Rest 3 minRead More

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