WOD

Snatch 1-1-1 Then…… 150 Air Squats 5 Snatch 135/93 100 Sit Ups 5 Snatch 75 Perfect Push Ups 5 Snatch 50/35 Cal Bike 5 Snatch... Read More

Back Squat (wk5) Every 90s back squat 5 x 2@90-93% Then, 1 x :15s hold @130-140% 3 Rounds 400m Run 21 Pull-ups 12 SA Devils... Read More

Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 @85%+ -Clean & Jerk: Build to a heavy -Pick Your accessory: Bulgarian Split Squat or... Read More

15 Minutes to a Front Squat Heavy Single Then…….From Crossfit Main Site Five 3-minute rounds of:10 front squats 185/12310 box jumps 36″/30″Row or Ski for... Read More

Partner Girl WOD Friday AMRAP 30 Minutes Fran 45 Thrusters 95/63 45 Pullups *400m Run Relay Nasty Girls 150 Air Squats 21 Ring Muscle Ups... Read More

10 Min EMOM 6 Burpees Over Bar + 1 Snatch (heavy) FOR TIME 50 Power Snatches, 75/53 40 Wall Ball Shots, 20/14 30 OH Barbell... Read More

Strict Press 3×6 (pause in bottom) Then, 2 sets ME Reps with DBs (looking for 8-12 rep range) Then……. 800m Row or Run or Ski... Read More

EMOM 10 Min 20 DU + 1 Clean 5 Rounds 200m Run 50 Double Unders 300m Run 10 Power Clean, 135/83

Every 90 seconds Back Squat 5×3 @88-90% Then, 1×30 second hold at 120-130% Then…… 3 Rounds 20 DB Snatch (Heavy) 20 Toes to Bar

AMRAP 30 Minutes-Murph Prep 5 Strict Pullups 10 Decline Pushups (feet Elevated) 15 Air Squats *Run 400m or Bike 20 Cal Every 5 Rounds