CrossFit

Strength/Conditioning: Alt EMOM 12 Odd: 5 Bench Press, 75% Even: 7 Strict Chin Ups WOD: AMRAP 15 10 Kettlebell Snatches Right Arm, 53/35 10ft Handstand... Read More

WOD: “Mr. Ozunu” 2 rounds for time… 100 Ab Mat Sit Ups 25 Bodyweight Back Squats

WOD: 21-15-9 Hang Power Cleans, 115/75 Push Press, 115/75 Ring Dips Post-WOD: 3 Rounds for quality… 2x 20 sec Weighted Superman Hold, 10/5, 20sec rest... Read More

Conditioning: OT4M x 5 Hill Sprint…from high bar at the dead end to driveway. Recovery walk/job back, be ready for the next sprint. WOD: AMRAP... Read More

Alt EMOM 20 Odd: 15/12 Cal Row Even: 5 Power Snatch, 115/75 then, at the 20′ for time… 30/24 Cal Row 15 Power Snatch

Pre WOD: 20 Min to warm up muscle ups, practice scales, deadlifts, and handstand walks. WOD: For time… 3 Rounds of 5 Ring Muscle Ups... Read More

Tabata “SLIPS” Scales, L-Sits, Inversions, Planks (from hands) Stretching (pigeon on the 20s/down dog on the 10s) WOD: AMRAP 8 10 Russian Swings, 44/35 20... Read More

Strength: 5 Rounds for quality 5 Bench Press, 70-75% 5 Strict Pull Ups WOD: “Everest” 25 Air Squats 250m Row 50 Air Squats 500m Row... Read More

WOD: “Michelangelo” For time… 25-20-15-10-5 DB Hang Power Cleans, 50s/35s Handstand Push Ups *18 Min Time Cap Cash Out: 4 Rounds 5 Dragon Flies 20... Read More

Strength: In 13 minutes build to heavy 1 RM Squat Clean Thruster. WOD: “Punisher” 4 Rounds of… AMRAP 2 20 Burpees Over Bar Max Rep... Read More