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

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

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

“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 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

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

Strength Back Squat 1-1-1-1-1 ~90-95% 1RM, rest :90 seconds between sets WOD 5 min time cap: 1000m Row Max rep Thrusters (115/75#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee box jump (24/20″) Rest 3 min 3 min AMRAP Power Clean (185/125#)Read More

WOD CrossFit Open 2014 —-14.1—- 10 min AMRAP 30 Double unders 15 Power Snatch (75/55#)Read More