CrossFit

WOD: For time… *with a weight vest 800 Run 75 Air Squats 75 Push Ups 25 Thrusters 115/75 25 Handstand Push Ups 50 Wall Balls... Read More

WOD: “Big Bang” for time… 50 Power Cleans 225/155 *15 min time cap.

WOD: AMRAP 18 30 Double Bell Swings, 35/26 60 Double Unders 20 Strict Pull UPs 10 Box Jumps 30/24″

Strength: 8×3 Strict Press, 80% For quality… 50 Hang High Pulls, 155/105 50 V-Ups 50 Push Press 45/34 50 Knee Raises Hanging from Bar 50... Read More

Strength: 8×3 Back Squat, 80% Partner WOD: Time Cap 25 Min 1 Mile Sled Drag+single kettlebell carry, Both partners pull at once. 45/35 plate for... Read More

Strength: 8×3 Bench Press, 80% WOD: 3 Rounds for time… 8 Dumbbell Push Press, 50s/35s *Hold two dumbbells, do 8 Presses with one, while the... Read More

WOD: For time… Run 5 Miles. *Scale for beginners is a 3 mile run. Run outdoors, on the track, or on a treadmill, just get... Read More

Strength: 8×3 Deadlift, 80% WOD: 15 Power Cleans 135/95 100 Air Squats 50 Weighted Box Step Ups, 20/14 med ball, 24/20″ 100 Air Squats 15... Read More

Strength: 10×2 Back Squat, 85% WOD: For time… 18-15-12-9-6 Push Press, 115/75 Toes to Bar *5 Burpees over bar EMOM starting at 1:00 Cash Out:... Read More

*you will need to be dressed to begin the WOD outdoors in phase one. Assuming there’s no lighting, we’ll be outside no matter what. All... Read More