WOD 20 min EMOM 1) 8 Deadlift (135/85#) 2) 8 Box jumps (24/20″) 3) 10 Pull-ups 4) 20 Abmat Sit-upsRead More

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

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

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

WOD Rx: 5 Rounds, each round must be completed in a different order: 10 Toes-to-bar 10 Kettlebell swings (53/35#) 10 Shoulder to overhead (135/95#) 10 Deadlift (135/95#) 2 min rest between rounds Scaled: 3 Rounds, each round must be completed in a different order: 12 hanging knee raises 12 Kettlebell swings (35/18#) 12 Shoulder to...Read More