CrossFit

WOD: For time, and while wearing a weight vest (20/14)… 800m Weighted Run, 35/26lb then 5 rounds of… 7 Power Cleans, 135/95 1 Rope Climbs... Read More

WOD: For time… 400 Run 50 Kettlebell Snatches, 53/35 400 Run 50 Kettlebell Shoulder to Overhead, 53/35 400 Run 50 Toes to Bar

WOD: For time… 120 Wall Ball Shots, 20/14 120 Calorie Row Post WOD: 100 Leg Raises

WOD:5 Rounds for time… 8 Sumo Deadlift High Pulls 6 Hang Power Snatch 4 Strict Press *Barbell, 115/75 Post WOD: 5 Max Rep sets of... Read More

Strength: 3×10 Back Squat, all three are working sets, record each weight. Post Strength: 150 Push Ups or 75 Ring Dips

WOD: 21-15-9 Hang Power Snatch, 115/75 Overhead Squat, 115/75 Bar Facing Burpees Post WOD: 4 Rounds… 20 Kettlebell Oblique Crunches R/L, 70/44 20 Slam Ball... Read More

Partner WOD: AMRAP 40 Partner 1, 5 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Partner 2, Max Distance Row *Switch... Read More

WOD: “Sasuke” For time… 500 Double Unders *emom 1 clean & jerk, 225/155, including minute one.

5 Rounds for quality… 10 Reverse Grip Bench Press 10 Handstand Push Ups 2 Rope Climbs 40 Hollow Rocks 20 Seconds Max Rep Toes to... Read More

WOD: 3 Rounds for time… 12 Alt Dumbbell Squat Clean, 50/35, one DB 18/15 Cal Row then 40 Slamball Box Step Ups, 50/30lbs, 24/20″, hold... Read More