WOD 7/20/23
EMOM 10 3 Touch and Go Snatches Then… For Time 400m Run 50 Toes 2 Bar 50 DB Hang Snatches, 50/35 400m Run 40 Weighted... Read More
WOD 7/19/23
Bench Press: 4 x 3 (3-1-3 tempo) Then…. For Time 500m Row or Ski 60 Wall Ball Shots, 20/14 21 Burpees 500m Row 40 Wall... Read More
WOD 7/18/23
EMOM 10 Minutes 1 Clean Pull + 1 Hang Clean + 1 Jerk Then…… With a 20 Minute Clock: 50 HSPU 40 Box Jumps 24/20... Read More
WOD 7/17/23
Back Squat: 4RM Then, 3 x 4 @ 50% 15 Min AMRAP 25 Sumo Deadlift HighPull, 70/53 75 Double Unders *100m Weighted Run @ Min... Read More
Endurance WOD 7/16/23
Olympic Lifting Technique Class: -Pause Clean (2sec pause at knee) + Pause Jerk (2sec pause in dip and catch) 5×1 -Pause Snatch + OHS 5×1... Read More
WOD 7/15/23
Deadlift: Work up to a heavy 6 Rep Then… 20 Min AMRAP 21 Squats 200m Run 15 Push-ups 200m Run 9 Pull-ups 200m Run
WOD 7/14/23
WWPF 0:00 – 10:00 Work up to a heavy snatch 12:00 – 24:00 12 Min Ladder (2-4-6-8-10-12-14…..) Synchronized Devils Press (1 DB), 50/35 Synchronized SA... Read More
WOD 7/13/23
10 Rounds-2013 Crossfit Games Remix 3 Bar Muscle Ups 15/12 Cal Ski Then…. Bodybuilding Cash Out: Not For Time 3 Rounds 20 Bicep Curls-Barbell 20... Read More
WOD 7/12/23
Bench Press: 4 x 4 *Max Push-ups after each set FOR TIME 400m Run ::1 Round:: 50 Double Unders 25 Sit-ups 15 Thrusters, 75/53 400m... Read More
WOD 7/11/23
EMOM 10 Minutes 3 Touch and Go Power Cleans Then….. AMRAP 18 Minutes 1 Strict Ring Muscle Up (3 Pull + 3 Push) 4 Strict... Read More