“Jeremy” 21-15-9 Overhead Squat (95/65#) Burpee *If you are participating in the CrossFit Open and would like to complete 14.2 during class in place of the WOD that is acceptable.*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 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 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 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

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

WOD 500m row 50 walking lunges 15 burpees 30 pull-ups 15 burpees 50 walking lunges 500m rowRead More

Strength 1) 10 min EMOM- 2 (full) Cleans 2) 3×2 Clean Pulls, rest :90 between sets WOD Rx 10 min EMOM, ascending/descending ladders Thruster (95/65#)/ Burpee ex.- min 1 perform 1 Thruster, 10 Burpees, min 2 perform 2 Thrusters, 9 Burpees, min 3 perform 3 Thrusters, 8 Burpees etc… Scaled 10 min EMOM ascending/descending ladders...Read More