CrossFit

WOD: Teams of 2, 5 Rounds Each 1:1 21 Cal Row 15 Toes to Bar 9 Dumbbell Thrusters 35s/25s

WOD: For time… 1000 Meter Row 30 Deficit Handstand Push Ups 45/25 plate 20 Back Squats 185/135 30 Box Jump Overs 24/20 (on and over)... Read More

Strength: 5×5 Bench Press, 80% WOD: 400 Run then 4 Rounds 10 Hang Power Snatches 75/55 10 Toes to Bar then 400 Run

Skill Review: Ring Muscle Up and/or Muscle Up Progressions WOD: 5 Rounds for time… 2 Strict Muscle Ups 30 Double Unders 6 Thrusters 135/95 Conditioning:... Read More

Strength: 5×3 Deadlift 80% Partner WOD: AMRAP 25 *In teams of 3 Partner 1 begins in the pool with… 25 Meter Swim 20 Alt. Dumbbell... Read More

Benchmark WOD: “Barbara” 5 Rounds for time… 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats *3 Minutes rest between each round.

WOD: AMRAP 30 50 Air Squats 40 Russian Kettlebell Swings 53/35 30 Shoulder to Overhead 95/65 20 Box Jumps 30/24 10 Strict Pull Ups *Partner... Read More

Strength: Est. 1RM Squat Clean WOD: “Nasty Girls” 3 Rounds for time… 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/95

Partner WOD: 2 Rounds for time… (20 Min Cap) 50 Burpee Box Jumps (share the load) 20 Synchro Handstand Push Ups 50 Cal. Row (share... Read More

WOD: 5 Rounds for time… 10 Deadlifts 275/185 10 Double Kettlebell Snatches 53/35