CrossFit

Strength: 5×5 Power Clean & Jerk, build across all sets. Lift on the 2 minute. WOD: “Gwen” Unbroken Clean & Jerks (Power cleans are okay)... Read More

WOD: “Tabata This” 4 minutes on each exercise of 20 second on/10 seconds off. 1 minute rest after each exercise. Score is total reps. Pull... Read More

Skill: The Turkish Get Up Conditioning: 4 Rounds for quality… 5 Strict weighted pull ups, use heaviest load possible 5 Strict Handstand Puhs Ups 10... Read More

Conditioning: For time… 500 Row WOD: 10 Double Unders 10 Sit Ups 1 Rope Climb 20 Double Unders 20 Sit Ups 2 Rope Climbs etc.... Read More

Strength: OTM 20 1 Deadlift 85-90% of 1RM Benchmark WOD: “Elizabeth” 21-15-9 Power Cleans, 135/95 Ring Dips

WOD: Open workout 14.2/15.2 In 3 Minutes 2 Rounds of 10 Overhead Squats, 95/65 10 Chest to Bar Pull Ups *If you complete the two... Read More

Partner WOD: Share the load… 100 Cal Row 50 Muscle Ups 100 Cal Row 50 Burpee Box Jumps *Rest unit 25:00 and repeat in reverse... Read More

WOD: Open Workout 20.1 10 Rounds for time… 8 Ground to Overhead, 95/65 10 Bar Facing Burpees *15min time cap.

Recovery Day: 1.5 Mile Run 10 Minutes of hip/shoulder mobility/stretching WOD: 5 Rounds for quality 100 Singel Unders 15/12 Cal Sprint on rower Reps/Attempts at... Read More

OTM 20 1 Snatch or Power Snatch *build across all sets WOD: 4 Rounds for time 10 Alt. Dumbbell Squat Snatch 50/35 10 Burpee Box... Read More