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

WOD 5 rounds for time 5 deadlift (135/95#) 20 walking lunge steps 400m runRead 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

WOD For time: 30 pull-ups 400m Run 50 push-ups 400m Run 70 sit-ups 400m Run 90 squats 400m RunRead 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

WOD 6 rounds for max reps 1 min Burpees 1 min Row 1 min Jump rope 1 min Back Extension 1 min Ab-mat sit-ups :30 sec Handstand hold :30 RestRead More

Main – CrossFit 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...Read More

WOD 4 Rounds for time: 100 single jump rope 5 rounds of 5 Thruster (65/45#) 5 Burpee over bar 2 min restRead More

Main – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Front Squat (7 sets of 2 (~90% 1RM)) Metcon Metcon (Time) 2 rounds for time: 500m row 5 rounds of; 5 thrusters (115/75#) 5 burpee over bar rest 5 min between roundsRead More

WOD Running clock, 30 min workout: 1 min Max rep close grip Bench Press (155/75#) 2 min Double unders 3 min MU/chest to bar pull-ups 6 min to reach max Power Snatch then, 18 min AMRAP: 15 Step-ups (24/20″) 12 Shoulder to overhead (115/75#) 9 Toe-to-bar    Read More