WOD 3/12/23
Olympic Lifting Warm-up – No Feet Snatch: 10 min to build to a heavy technical single Then, 1.Snatch w/pause in catch: 4 x 1 @... Read More
WOD 3/11/23
Strict Press 3-3-3 Then….. AMRAP 20 Minutes-Toe to Bar Mary 5 HSPU 10 Alt Pistols 15 Toes to Bar
WOD 3/10/23
WWPF – 2 Rounds (36 Min CAP) 1000m Row (Switch EMOM) 30 Hang Cleans, 135/93 10 Ring Muscle Ups (mix reps anyway) 1000m Row (Switch... Read More
WOD 3/9/23
AMRAP 10 Minutes 15 Ring Pushups 15 Wall Balls 12’/10′ AMRAP 10 Minutes 15 Cal Bike 15 Cal Ski 15 Cal Row AMRAP 10 Minutes... Read More
WOD 3/8/23
Deadlift: Find 1RM Then… 16 Min AMRAP 5 Deadlift, 225/153 50 Double Under 12 Toes 2 Bar
WOD 3/6/23
3 Rounds 10 DB/KB Hang Squat Cleans, 53/35 200m Run or Row 10 Target Burpees 2 Rounds 15 DB/KB S2OH, 53/35 300m Run or Row... Read More
Endurance WOD 5/5/23
Olympic Lift Technique with Jess: -Clean with pause 2″ off floor 5×1 @85%+ -Zombie Squat 3×5 -Bulgarian Split Squat 3×8 Endurance WOD: Run 1 Mile... Read More
Crossfit Open WOD 23.3
Starting with a 6-minute time cap,complete as many reps as possible of:5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed... Read More
WWPF 3/3/23
Open WOD Prep: EMOM 10 Minutes 20 Double Unders + 1 Snatch (increase weight every round) Then….. AMRAP 18 Minutes-Relay Style 5 Sandbag Over Shoulder... Read More