WOD 5 rounds for time: 3 minute AMRAP 3 power cleans (135/95#) 6 hand-release push-ups 9 box jumps (24/20″) rest 1 minuteRead More

WOD 16 minute EMOM, rotating through four different movements: Min. 1/5/9/13- 7 Power Clean (75/55#) Min. 2/6/10/14- 8 Pull-ups Min. 3/7/11/15- 10 Burpees Min. 4/8/12/16- 10 Kettlebell swings (35/26#)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

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