WOD For Time: 10-9-8-7-6-5-4-3-2-1 Thruster (95/65#) Pull-up Accessory: 3 rounds, not for time: 15 GHD Sit-up/25 Abmat sit-ups 10 Back extensionRead More

WOD 400m Run 50 Walking lunges “Annie” 50 Walking lunge 400m Run Annie: 50-40-30-20-10 -Double unders -Abmat sit-upsRead More

Strength 5×3@65-70% Hang Snatch unbroken, PERFECT form. Rest 2 min between sets. WOD 13 min time cap: 500m Row 20 Box jump (24/20″) 500m Row 30 Wallballs (20/14#) 500m Row 20 Box jump With remaining time: AMRAP Double unders Double under reps will be your score.    Read More

WOD 16 minute EMOM, rotating through four different movements: Min. 1/5/9/13- 7 Power Clean (75/55#) Min. 2/6/10/14- 8 Pull-ups Min. 3/7/11/15- 10 Burpees Min. 4/8/12/16- 10 Kettlebell swings (35/26#)Read More

Strength 12 min- Work to heavy Squat Clean Thruster (“Cluster”) WOD 16 minute EMOM, rotating through four different movements: Min. 1/5/9/13- 5 Power Clean (185/125#) Min. 2/6/10/14- 8 C2B Pull-ups Min. 3/7/11/15- 30 Double unders Min. 4/8/12/16- 12 BurpeesRead More

WOD 3 rounds for time: 500m Row 30 Wallballs (14/10#) 400m RunRead More

Strength CrossFit Total (25 min time cap) Warm-up, then: 3 attempts each, add highest weight of each movement 1) Shoulder Press 2) Back Squat 3) Deadlift WOD 2 rounds for time: 300m Row 20 Power Clean (95/65#) 15 Burpees Rest 5 minutes  Read More

WOD 20 min AMRAP 5 HSPU 7 Chest-to-bar pull-ups 9 Close-grip bench press (135/75#) 11 Kettlebell swingsRead More

WOD For time: 30 Back extension 200m Run 30 Sit-up 200m Run 30 Russian Twist 200m Run 30 Back extension 200m Run 30 Hollow rock 200m Run 30 Toes-to-bar 200m Run :30 sec plank hold 200m Run 90 Flutter kicks 200m RunRead More

WOD 7 min AMRAP of “Cindy” rest 1 min 1,000m Row rest 1 min 7 min AMRAP of “Cindy” *Cindy- 5 pull-up, 10 push-up, 15 squat*Read More