WOD

*Reminder: We will be doing the Crossfit Open during Saturday classes, but you can choose to do the Open WOD any time you’d like during... Read More

EMOM 10 2 Hang Cleans + 1 Jerk Then… For Time 40 DB Hang Clean & Jerks, 50/35 100m Sandbag Bear Hug Carry, 100/75 30... Read More

a. Bulgarian Split Squat 8-8-8 b. Weighted Dip 8-8-8 Then…… 3 Rounds 7 Bar Muscle Ups (15 pullups) 20 Box Jumps 24/20 400m Run or... Read More

10 Min EMOM 1 Snatch + 2 OHS Then… For Time 500m Row or ski 25 Power Snatches, 75/53 400m Row or Ski 20 Power... Read More

Back Squat 5-5-5 *3 second pause on reps 1,3,5 Then….. Fran 21-15-9 Thruster 95/63 Pullup Then…….. 3 Minutes Max Burpees

5 Rounds 10 Dips 20 Box Jumps 30 DB Hang Snatch 40 Bicycle Crunch 400m Run/Row

Power Clean: 1-1-1 Then… 10-9-8-7-6-5-4-3-2-1 Power Clean, 135/93 Toes 2 Bar *5 Burpees over bar after each round

Bodybuilding Chipper: Partition Any Way 50 Strict Pullups 50 Strict Presses 95/63 100 Deficit Pushups 100 Cal Row 200 Sit Ups 200 Backward Lunges from... Read More

10 Min EMOM 2 Snatch Pulls + 1 Hang Snatch Then… For Time 100 Double Unders 21 Hang Snatch, 95/63 15 Strict HSPU 75 DU... Read More

Bench Press: Test 1RM Strict Pull-up: Test Max Pull-ups or Max Weighted Pull-up Then… For Time: 21-18-15-12-9-6-3 Kb Swings, 53/35 Box Jump, 24/20 *3 MU... Read More