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

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

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 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

WOD 4 rounds of “Helen”, for time: 400m run 21 kb swing (53/35#) 12 pull-upsRead More