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

WOD 5 min time cap: 1000m Row Max rep Thrusters (75/45#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee to 6″ target Rest 3 min 3 min AMRAP Power Clean (115/75#)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

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

WOD 15 min AMRAP 3 Deadlift (75/55#) 3 Hang Clean 3 Push Press 10 Burpees 2 Wall climbs 10 Box jumpsRead More

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