CrossFit WOD

WOD: “Muscle Up Biathlon” 4 Rounds for time… 8 Ring Muscle Ups 400 Run *15 Burpees for every break on Muscle Ups. Post WOD: 20... Read More

WOD1: For time… 1k Row rest 15 min WOD2: For time… 30-20-10 Toes to Bar Kettlebell Walking Lunges, 53s/35s, two bells

WOD: 4 Rounds for time… 50 Double Unders 5 Shoulder to Overhead, 185/135 3 Bar Muscle Ups Strength: 5×5 Bench Press, 75% of 1RM *Don’t... Read More

**Open Gym**

WOD: “The Dark Side” for time… 100 Zercher Squats, 155/115 100 Power Cleans, 155/115 *Partition as desired. Front Squat modification for the inability to perform... Read More

WOD: “Space Jam” for time… 100 Push Ups 200 Ab mat Sit Ups 300 Double Unders *Divide reps as desired. Post WOD: 3-4 Rounds for... Read More

Partner Swim WOD: In 25 Minutes… 200m Swim 50 Synchro DB Snatch 50/35 200m Swim 50 Synchro Single Arm DB Thrusters, 50/35 200 Swim 50... Read More

GroupWarm Up: In 8 minutes and doing singles, build to 70-80% of your one rep max squat or power clean. In 8 minutes perform 5-5-3-3-1-1... Read More