WOD

Strict Press: 1-1-1 L Sit 3xME Then……. Happy? 52nd Birthday to Ara! 52 Sit Ups 52 Push Ups 52 Double DB Front Squats 50s/35s 52... Read More

17 Minutes to work up to heavy complex: Clean Pull + Clean & Jerk Then…. FOR TIME 21 Deadlift, 225/163 25 DU 15 Deadlifts 50... Read More

Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then….. AMRAP 15 Minutes 5 Weighted Ring Dips-Heavy, but do-able unbroken 10 C2B... Read More

Olympic Lifting –Snatch Waves 75%/3, 80%/2, 85%/1, 80%/3, 85%/2, 90%/1 –Build to Heavy Clean & Jerk warm-up: 3 clean + 1 jerk , 2 clean... Read More

Dia de los lifts 40 Minutes to work up heavy in the following 3 lifts: You can work on 1 at a time, or rotate... Read More

WBPF Partner CF HQ Relay Style 5 Rounds Per Person-Partner can start row once P1 moves on to burpees 21 Cal Row 12 Burpees to... Read More

Wiser 39th Birthday Chipper!! 39 Double KB or DB Hang Snatch 50s/35s 39 Double KB or DB Box Step Up and Over-Knee Height 39 Cal... Read More

Strict Press: 2-2-2-2 Back Extension: 3 x 10-15 Then…. AMRAP 13 Min 2 Wall Climbs 15 Wall Ball Shots 4 Wall Climbs 15 Wall Ball... Read More

EMOM 10 Minutes 2 Cleans-Increase weight every minute Then….. Crossfit Open 16.2 Remix In 20 minutes, get as far as possible: 25 toes-to-bars  50 double-unders ... Read More

Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then…. 12 Min Ladder: 2-4-6-8-10… Barbell Lunge, 95/63 Handstand Push-up