10 Minutes to a Heavy-ish Hang Clean Then….. 15 Rounds 2 Hang Squat Cleans 185/133 20 Double Unders or Crossovers 1 Rope Climb 15′Read More

AMRAP 8 Minutes 25′ HS Walk 10 KB Swings 70/53 AMRAP 8 Minutes 200m Run 10 Ring Dips AMRAP 8 Minutes 10/8 Cal Bike 10 Alt KB Snatch 70/53 AMRAP 8 Minutes 10/8 Cal Ski 10 GHD Sit UpsRead More

10 min to a heavy technical deadlift (not 1rm) then… 12 min AMRAP 7 Deadlifts, 255/173 7 Box Jumps, 30″/24″ 7 HSPU Then…. 12 min AMRAP 500m Row or Ski 15 Target BurpeesRead More

President’s Day Hours: 6:15am Class, 9:15am Class, Legends, Noon Class, 4pm Class Open Gym 6am-5pm Back Squat 8 RM Then 1×8 @95% Then….. Crossfit Open WOD 14.2-You can get ahead of the clock 0:00-3:00 2 Rounds 10 OHS 95/63 10 C2B Pullups 3:00-6:00 2 Rounds 12 OHS 12 C2B Pullups 6:00-9:00 2 Rounds 14 OHS...Read More

Olympic Lifting Snatch (from blocks): 4 x 2 Clean & Jerk (from blocks): 4 x 2 Endurance – 35 Min AMRAP 150 Double Unders 100 Walking Lunges 75 KB Swings 50 Wall Ball Shots 25 Chest 2 Bar Pullups **Run 400m or Row 500m @ Min 5-10-15-20-25-30Read More

AMRAP 10 Minutes 15 Landmine Lumberjack Squats 45lbs 15 Landmine Reverse Lunge per Leg 15 Landmine Rotational Deadlift AMRAP 10 Minutes 20 Pistols 15 Box Jumps 24/20 10 Wall Facing HSPU or Decline Pushups AMRAP 10 Minutes 15/10 Cal Bike 15/10 Cal SkiRead More

WWPF 12 Min AMRAP 30 Power Snatches, 95/63, mix reps anyway 30 Toes 2 Rings (partner holds front plank) 12 Min AMRAP Max Devils Press, 50’s/35’s 2000m Row *Partners work at the same time but on different movements. When the row is complete, both partners may work at the same time to accumulate reps, each...Read More

AMRAP 35 Minutes 50 Cal Ski 50 Air Squats 50 GHD Situps/Windshield Wipers/Leg Raises 50 Air Squats 50 Burpees 50 Air Squats 100 Double Unders 50 Air SquatsRead More

45 Strict Pull-ups explosive pull, slow lower45 Dips explosive push, slow lower Partition Any Way Then….. Valentine’s Day WOD AMRAP 18 Minutes 2 Pullovers 14 Lateral Box Jump Over 24/20 24 KB Swings 70/53Read More

15 min to a heavy power clean then… 10-9-8-7-6-5-4-3-2-1 Power Cleans, 165/113 HSPURead More