WOD

Deadlift 3×5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of 1RM)   Then:   15 Min AMRAP of:   30... Read More

Cardio Junkie – 10 min cap “Flight Simulator”  Unbroken DU For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * max target burpees in remaining time    CrossFit Upper Body Building-... Read More

EMOM 7 Minutes 2 Cleans 2 Jerks Then…… 3 Rounds 25/20 Cal Bike/25/20 Cal Ski/600m Run (Switch every round) 20 Chest to Bar Pullups 10... Read More

Back Squat Week1: 3 x 5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of Back Squat 1rm we just tested)... Read More

9 am- Olumpic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: 40 Minute Cap... Read More

15 minutes to a heavy Clean & Jerk    Then…   Nasty Girls 3 Rounds 50 Air Squats 7 MU 10 Hang Power Cleans, 135/93... Read More

WWPF 50/50 DU Relay 60 Cal Row (partner hugs sandbag), 100/75 50/50 DU Relay 50 HSPU (partner holds HS/mix anyway)   50/50 DU Relay 40... Read More

Test 1RM Dead Lift:   Then:   For Time:   400 meter run   Then:   21 -15 – 9 reps of: Wall Balls Box... Read More

Cardio Junkie – 10 min AMRAP 30-20-10 Cal Bike Cal Ski Cash Out: Max Double Unders   Strength Balance – 10 min AMRAP :10 sec ... Read More

15 Minutes to a Heavy Snatch Then…… Autumnal Chipper 10 Muscle Ups 20 Wall Climbs 30 Power Snatch 115/83 40 Burpee Box Jumps 24/20 800m... Read More