WOD 11/16/22
Bench Press 6 RM Then 1xME at 90% Weighted Strict Pullup 3×1 Then…… Crossfit Main Site WOD AMRAP 12 Minutes-Do not put the kettlebell down... Read More
WOD 11/15/22
10 Min EMOM 3 T&G Power Cleans (increase weight each minute) Then… 15 Min AMRAP 5 Power Cleans, 185/123 10 Box Jumps, 24/20 15 Wall... Read More
WOD 11/14/22
Back Squat 3×6 Then…… 5 Rounds 20 Pushups 20 Toes to Bar *Every 3 Minutes, perform 5 Back Squats 185/133. Squats to be taken from... Read More
WOD 11/13/22
Olympic Lifting 1.Clean Pull + Clean: 5 x 1 2.2 Jerk Dips + 1 Jerk: 5 x 1 3a. Clean Grip RDL: 5 x 3... Read More
WOD 11/12/22
Can be done in any order AMRAP 12 Minutes 250m Row-Try to keep pace under 52 sec/45sec 50 Double Unders-Try to do unbroken AMRAP 12... Read More
WBPF 11/11/22
Both WODs are you go/I go style: AMRAP 15 Minutes 10 HSPU 5 Front Squats 165/113 1 Jerk And….. AMRAP 15 Minutes 10/7 Cal Bike... Read More
WOD 11/10/22
15 Min to build to a heavy complex 2 Cleans + 1 Front Squat Then… 20 Min AMRAP 800m Run 50 Wall Ball Shots, 20/14... Read More
WOD 11/9/22
Bench Press 6 RM Then 1x ME @90% Weighted Strict Pullup 3×1 Then….. EOMOM 16 Minutes Max Rope Climb18′ Max Double Under Max Push Press... Read More
WOD 11/8/22
15 Min To build to a heavy complex: 2 Hang Snatch + 1 OHS Then… For Time: 10-9-8-7-6-5-4-3-2-1 Hang Snatch, 95/63 Burpee Over The Bar... Read More
WOD 11/7/22
Back Squat 3×6 Then….. 5 Rounds 10 DB or KB Squat Cleans 55s/35s or 53s/35s 100m Farmer Carry 200m Sprint