CrossFit

WOD: 1/2 “Murph” *wearing a 20lb vest. 800 Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 Run Extra Credit: 5×5 Bench Press,... Read More

“Passion” 200 Double Unders 800 Run with sand cake 50/40 40 Sand Cake Get Ups 50/40 800 Run with sand cake 50/40 100 Burpees *The... Read More

WOD: “Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Extra Credit: 10-9-8…3-2-1 Bench Press 135/95 Deadlift 225/155

Conditioning: Not for time… 3 Rounds 10 Ring Dips 5 Strict toes to bar 20 Hollow Rocks 20 Superman Pulses 5 Kneeling windmills R/L, scale... Read More

500 Row for time rest 6 minutes 1K Row for time rest a minimum of 8 minutes. WOD: For time 50 Front Squats 185/125 *every... Read More

Skill: 4 Rounds: 1 Forward Somersault + 1 Backward Somersault 1 Diving Forward Roll (work up to maximum distance Rx) 2 Cartwheel 1 Round Off... Read More

Strength: Back Squat 3×5 @ 80-85% of 5 Rep Max WOD: For time 400 Swim (8 laps) 50 Dumbbell Snatches 50/35 400 Swim 150 Air... Read More

“Judgement Day” by Jim Mank *warm up to include Straight legged bear crawl and 19 burpees. AMRAP 30 4 Muscle Ups 11 T2B 89 Double... Read More

Conditioning: 1 Mile Run WOD: 80 Shoulder Touches from Handstand 60 Pull Ups 40 Pistol Squats *shoulder touches must be completed in minimum sets of... Read More

WOD: “Linda” 10-9-8…2-1 Deadlift, 1 1/2 Bodyweight Bench, Bodyweight Clean, 3/4 Bodyweight *lots of bars and people. Make it work.