CrossFit WOD

Strength: 5×3 Squat Clean, 70, 75, 80+% WOD: 5 Rounds for time… 2 Legless Rope Climbs 6 Squat Cleans 185/135 30 Double Unders

WOD: For time… 50 Synchro Wall Balls 20/14 50 Synchro V-Ups (each) 50 Clusters 155/105 50 Synchro V-Ups (each) 50 Synchro Wall Balls (each)

Strength: 5×3 Push Jerk, build to a heavy set of 3 WOD: 2 Rounds for time… 100 Double Unders 50 Ring Push Ups 40 Double... Read More

Strength: 3×3 Overhead Squat, build to a heavy set 1-1-1-1-1 Snatch balance 3 sets of 1 high pull+1 hang snatch+1 snatch 1-1-1-1-1 Snatch Skill: Review... Read More

Strength: 5×3 Bench Press, 80% WOD: For time… 100 Burpees 1200 Meter Row 800 Run 400 Swim

Event1: 1RM Deadlfit *Load up one bar. Both partners pull at the same time to lift the heaviest load possible. Event2: For time… 10 Synchro... Read More

Strength: Using a 5-5-3-3-1-1-1 rep scheme, warm up to a weight heavier than what you’ll use in the WOD. WOD: “Holleyman” for time… 30 Rounds... Read More

ONLY ONE CLASS TODAY…9:30 AM Partner WOD: Teams of 3, share the load… “Wreck Yourself” 800 Run with 45/25lb plate 6 Rope Climbs 20 Squat... Read More