CrossFit WOD

Strength: 5 Rounds 2 Deadlifts 85% or higher 10 Double Kettlebell deadlifts 70/44 5 Med Ball Pull Ups 20/14, hold med ball between legs 5... Read More

Conditioning: With Partners… AMRAP 12 200 Run 30 Double Unders *alternating after each round. One partner works at a time. WOD: OTM 20 8 Burpee... Read More

Strength: 5×3 Back Squat, 70-75-80-80-80% WOD: 5 Rounds for time… 5 Front Squats 185/125 5 Bar Muscle Ups Scale 1: 6 Rounds 6 Front Squats... Read More

WOD: “Mank” In 20 minutes… Bench Press, 1-1-1-1-1, record heaviest rep then transition immediately to phase 2 10-9-8…2-1 Bench Press, 75% of one rep max... Read More

Strength/conditioning: OT3M 15 5 Thrusters, players choice 10 Toes to bar *post heaviest weight for OTM to white board. You may increase loads over time.... Read More

Partner WOD: Partner 1 Max Calories on the rower. Partner 2 50 Double Unders 3 Burpees over the wall 7 Power Cleans 155/115 3 Burpees... Read More

Condtitioning: 1 Mile Run with weight vest WOD: 2 Rounds 5 Ring Muscle Ups 75 Air Squats 15 American Kettlebell Swing 53/35 then 2 Rounds... Read More

Strength: 5×3 Strict Press, 70, 75, 80, 80, 80% WOD1: 21-15-9 Push Jerks 135/95 Box Jumps 24/20 Rest 5 Minutes WOD2: 12-9-6 Kettlebell Push Jerks... Read More