CrossFit

WOD: Hill Run Repeats Sprint – Pull Up Bar to Driveway Recovery walk/jog back Sprint – Pull Up Bar to Electrical Box/ 1st Corner Recovery... Read More

Strength: 6 Rounds… 2 Strict Press, 85% 1RM 5 Push Ups or Handstand Push Ups 5 Strict Pull Ups WOD: AMRAP 4 6 Alt Dumbbell... Read More

Strength: 6×1 Hang Squat Clean 10×1 Squat Clean *Build across. The goal is improving position and technique, not a PR. WOD: 60/50 Cal Row 40... Read More

Partner WOD: Event 1 In 5 Minutes… Est 2 Rep Max Jerk *One partner goes at a time. Athlete lifting must complete 20 Double Unders... Read More

Strength: 5×3 Deadlift, 75% 1RM WOD: For time… 50 Burpees Over Bar 50 Front Squats, 115/75, from ground 150 Double Unders 50 Pistol Squats *17min... Read More

Skill: Kipping & Butterfly Pull Up Review WOD: 40 Pull Ups 80ft Handstand Walk 1K Run 80ft Handstand Walk 40 Pull Ups *HSW scale is... Read More

Strength: 5×3 Panda Pulls 5×1 Hang Squat Clean 10×1 Squat Clean *Build over each. The focus is on building into and finishing with a quality... Read More

Strength: 5×3 Strict Press, 75-80% WOD: 10 Rounds for time… 50m Swim 10 Alt Hang Clean and Jerks, 50/35, single dumbbell

WOD: “Zeus” 3 Rounds for time… 30 Wall Ball Shots, 20/14 30 Sumo Deadlift High Pulls, 75/55 30 Box Jumps, 20″ 30 Push Press, 75/55... Read More

Strength: 5×5 Panda Pulls, build across. WOD: “Grace” for time… 30 Power Clean & Jerks, 135/95 *Partner up and verify scores.