WOD Running clock: 1 min Jumping jacks 2 min Plank hold 3 min Walking lunges 4 min Double unders then; 15 min AMRAP 300m Row 12 Wall balls 20 Abmat sit-upsRead More

WOD 18 minute time cap: 1,000m row followed by; 4 rounds of: 10 burpees 10 box jumps 10 pull-ups with remaining time, complete AMRAP of Clean and Jerk (95/55#)Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) 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...Read More

WOD 20 min AMRAP: 2 wall walks 5 pull-ups 200 single jump ropes  Read More

Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutesRead More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Metcon A: Metcon (Weight) Heaviest Weighted chin-up (or, lightest band) B: Metcon (Time) 5 rounds for time, varying order: 5 muscle ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m...Read More

WOD 4 rounds for time: 300m row 15 push-ups 25 russian twist 10 hollow rock 200m run Rest 2 minutesRead 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 A: Squat Clean (6 min EMOM, 2 Squat Clean) B: Front Squat (Tabata (155/105#)) C: Deadlift (Work to heavy single,Read More

WOD Tabata of: Pull-ups Push-ups Sit-ups Lunges Tabata- 8 rounds per exercise, :20 sec work, :10 sec restRead More

Main – CrossFit Warm-up Push/Pull (No Measure) 2 rounds: 200m row 10 burpees Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on them Metcon Metcon (Time) A1) Tabata- Pull-up/Double under Rest 3 min, then; A2) 3 Rounds for time: 500m row 25 hand release push-up Rest 3 minRead More