WOD 12/5/22
Back Squat: 3 x 2 Then… For Time 21-15-9 Deadlifts, 225/153 Ring Dips
WOD 12/4/22
Olympic Lifting Snatch w/pause 2″ off the floor: 5 x 1 @ 80%+ Snatch Grip RDL: 3 x 6-8 (heavy) OHS w/pause in the bottom:... Read More
WOD 12/3/22
In Any Order, Running Clock AMRAP 10 Minutes 7 Handstand Pushups 1 Rope Climb 18′ AMRAP 10 Minutes 5 Pullovers (Scale with pullups) 15 GHD... Read More
WOD 12/2/22
WWPF AMRAP 16 Min 300 DU (Accumulate anyway) 30 Alt Sandbag G2OS, 100/75 For Time (10 Min Cap) 125/90 Cal Bike / Partner bear hugs... Read More
WOD 12/1/22
10 Min EMOM 2 Snatch + 1 OHS THEN… 3 Rounds 9 Power Snatches, 75/53 9 Burpees over Bar 2 Rounds 12 Power Snatches, 75/53... Read More
WOD 11/30/22
Bench Press 4RM Then 1xME @ 90% Strict Weighted Pullup 3×3 with 1-2 second pause Then……. 3 Rounds 20 Ring Pushups 30 Box Jumps 24/20... Read More
WOD 11/29/22
EMOM 10 Minutes 2 Cleans + 1 Jerk Then……. Crossfit Open 18.1 AMRAP 20 Minutes 8 Toes to Bar 10 DB Hang Clean and Jerk... Read More
WOD 11/28/22
Back Squat: 4-4-4 Then… 12 Min AMRAP 9 Thrusters, 115/83 7 OHS, 115/83 5 Bar MU
WOD 11/27/22
Olympic Lifting 2 Clean Pulls + Clean : 5 x 1 @ 85%+ 2 Jerk Dips + 1 Jerk: 5 x 1 @ 80%+ Zombie... Read More
WOD 11/26/22
THE GHOST 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Cashout Ab Circuit: AMRAP 10 Minutes 15 GHD Sit... Read More