WOD

10 Min EMOM 2 Snatch Pulls + 1 Hang Snatch Then… For Time 100 Double Unders 21 Hang Snatch, 95/63 15 Strict HSPU 75 DU... Read More

Bench Press: Test 1RM Strict Pull-up: Test Max Pull-ups or Max Weighted Pull-up Then… For Time: 21-18-15-12-9-6-3 Kb Swings, 53/35 Box Jump, 24/20 *3 MU... Read More

EMOM 10 Minutes 3 Hang Cleans (increase each minute) Then……..In Any Order: AMRAP 8 Minutes 10 Devil Press (2db) 50s/35s 10 DB Squats (2db) 50s/35s... Read More

Front Squat: Test 1RM Then… For Time 50 Wall Ball Shots 21 Burpees 30 Wall Ball Shots 15 Burpees 10 Wall Ball Shots 9 Burpees

Oly: 9:00am Endurance: 10:15am Virtual Yoga: 4:30pm Endurance 16 Min AMRAP 15 Plyo-Push-up 15 Cal Ski or 400m Run Jumping Lunge Ladder (10-20-30….) 16 Min... Read More

Push Press 3-3-3 Then… Fight Gone Bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo... Read More

Running Clock 12 Min AMRAP 10 RDL’s, 165/103 20 SA Rows (10/arm) 30 Double Unders 10 Rounds 10 Cal Row/Ski 10 Bicep Curls 6 Min... Read More

2 Cleans + 1 Jerk Then….. 10-8-6-4-2 Muscle Up Squat Clean Thruster 115/83

Bench Press: 3-3-3 Strict Pull-up: 2-2-2 Then… 4 Min AMRAP 400m Ski or Row 25 Turkish Sit-ups, 25/15 Max HR Push-ups in remaining time 4... Read More

Snatch 1-1-1 Then…… Crossfit Open WOD 16.1 Complete as many rounds and reps as possible in 20 minutes of: 8 Barbell OH Lunge 95/638 burpees8... Read More