CrossFit

Strength: Est. 1 Rep Max Snatch WOD: AMRAP 7′ 7 Overhead Squats, 95/65 30 Double Unders

WOD: 1 Mile Run Rest, mile time x 1 800m Run Rest 800m time x 2 400m Run *There are three scores for this workout,... Read More

Strength: 3×10 Bench Press, establish heavy set of 10. WOD: for time… 20 Toes to Bar 20 Box Jumps, 24/20″ 20 Toes to Bar 20... Read More

WOD: Est 1 Rep Max Clean & Jerk Post WOD: 3-4 Round for quality, not for time… 10 Strict Pull Ups 10 Seated (on floor)... Read More

Max 3: Est. 1 Rep Max Back Squat WOD: EMOM 1 Squat Clean, 185/125 *Add 1 rep each minute, continuing until failure.

WOD: AMRAP 7 Bar Facing Burpees Post WOD: Tabata Barbell bicep curls Ground thumpers 10ft handstand walk, do not exceed this distance in your 20... Read More

WOD: “Barbara Ann” 5 Rounds, each for time: 20 Handstand Puhs Ups 30 Deadlifts, 95/135 40 Abmat Sit Ups 50 Double Unders Rest PRECISELY 3... Read More

Strength: Est 1 Rep Max Bench Press Partner Swim WOD: AMRAP 13 P1 Slam Ball Hold, 50/30, bear hug style. NO shoulders. P2 25m Swim... Read More

Warm Up: 10s of… Inch Worms Burpees Dynamic Stretch: quad pulls, hamstring track stretch-scoop and stand. Jump Squats Single Leg KB Deadlift, 26/18 R/L KB... Read More

WOD 1: 6 Rounds for time… 8 Synchro Toes to Bar 40 Double Unders *Each Partner will do 3 rounds of double unders, and 6... Read More