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

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

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

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

Strength Work to heavy single Back Squat WOD 21-15-9 Full Snatch (115/75#) Ring-dip Push-upRead More

Strength A) Shoulder Press 2-2-2 B) Work to heavy Split Jerk WOD For time: 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#) rest 3 min 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#)    Read More

Strength Work to heavy Power Clean WOD 8 min AMRAP 2 Deadlift (275/165#) 12 Wallball (20/14#) 24 Double undersRead More

Strength 10 min EMOM Even minute- 2 weighted pull-ups Odd minute- 2 OH squat @80% 1RM WOD 15-12-9 Overhead squat (95/65#) Burpee Rest 5 min “Helen” 400m Run 21 Kb swings (53/35#) 12 pull-upsRead More

Warm-up BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2”, 4”, 6” 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting Power Clean (3...Read More