WOD

WWPF – Running Clock 3 Rounds 33 Cal Row, (partner holds front rack) 33 Alt Front Squats, 135/93 33 Pull-ups (partner hangs) 2 Rounds 33... Read More

Work up to a heavy Power Clean & Jerk THEN…. For Time 30 Power Cleans 20 Jerks 10 Power Clean & Jerks RX: 135/93 Masters... Read More

Strict Press: 3 x 3 GHD Situp: 3 x 15-25 (modify w/V-ups) THEN…. Crossfit Open 12.4 Complete as many rounds and reps as possible in... Read More

15 min to a heavy power snatch Then… For Max Reps 3 Min DB Snatch, 50/35 3 Min Box Jumps, 24″/20″ 3 Min Cal Bike... Read More

Test: 1 RM Back Squat Then….. Happy 28th Birthday to Coach Amie AMRAP 15 Minutes 10 Power Cleans 135/93 10 Front Squats 135/93 8 Wall... Read More

Get There Any Way: 15 Rope Climbs 15′ 100 Double KB Deadlifts 100 Weighted Box Step Ups 45/25 100 Pushups 100 V Ups 100 Back... Read More

Bench Press: 5-5-3-3-1-1-1 Then… Main Site WOD 50-35-20 Wall Ball Shot, 20/14 Pull-up

0:00 – 13:00 Build to heavy clean 15:00 – 28:00 13 Min AMRAP – Relay Style 4 HSPU 1 Squat Clean, 225/163 28:00 – Finish... Read More

2 Rounds for Time: 60 DB Hang Snatch-Heavy 40/30 Cal Bike 20 Sandbag Over Shoulder 100/75 *Must accumulate 75 GHD situps or 150 regular situps... Read More

Strict Press: 3 x 4 L-Sit: 3 x Max Hold Then… Open 16.1 – AMRAP 20 minutes 25 foot Overhead Walking Lunges (95/65 lb) 8... Read More