CrossFit WOD

Strength: Every 90 seconds for 15 minutes… 1 Hang Power Clean +1 Power Clean +1 Squat Clean *build to a heavy load over 10 Rounds.... Read More

WOD: “Survival” For time… In teams of 2 or 3 Sled Drag On Sidewalk, around parking lot 50 Wall Balls 20/14 5 Muscle Ups, or... Read More

Core & Conditioning AMRAP 8 20 Push Ups 10 Hang Power Clean and Jerks 115/75 then 10 Minute Plank from hands then AMRAP 10 10... Read More

WOD: 45 Min Cap 246 Double Unders, for the passengers aboard airplanes. 2,606 Meter Row for civilians in and around the towers. 343 Step Ups... Read More

Skill Work: Scaled athletes, OT2M 12 4 Banded or Box Jump Muscle Ups 4 Banded Kipping Levers, *use a different bar and band for this... Read More

Strength: 3×10 Front Squat, 75% WOD: In 4 Min 2 Rounds 10 Bar Facing Burpees 10 Squat Cleans 95/65 In 4 Minutes 2 Rounds 10... Read More

WOD: AMRAP 9 8 Deadlifts 405/275 7 Front Squats 225/155 *must take from the ground. 5 Shoulder to Overhead 185/125 5 Power Snatch 185/125 4... Read More

Strength: Est. 10 Rep Max Bench Press WOD: 7 Rounds for time… 400 Run 20 Toes to Bar *30 Min time cap