WOD

10 Min EMOM 1 Snatch Pull + 1 Snatch + 1 OHS Then… CrossFit Triathlon For Time: Run 1 Mile Row 2K 300 Double Unders... Read More

Bulgarian Split Squats 3×6 Weighted Dip 3×6 Then……. 4 Rounds 20/15 Cal Bike 20 Pushups 20 Front Squats 95/63 20 Push Press 95/63

EMOM 10 1 clean pull + 1 clean + 1 Jerk Then… For Time 5 Deadlifts, 225/153 20 Pull-ups 10 Deadlifts 15 C2B Pull-ups 15... Read More

Pause Back Squat 5-5-5 *2 second pause on every rep* Then….. AMRAP 15 Minutes 200m Run 5 HSPU 10 KB Swings 70/53 15 Wall Balls

9am OLY 10:15 ENDURANCE 4:30pm VIRT YOGA 17 Min CAP INSIDE: Complete and mix in any order 300 Double Unders 150 Wall Balls 75 Pull-ups... Read More

Open WOD 21.2 For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box... Read More

With a Running Clock 0:00-15:00 Bench Press or Floor Press 3 RM 17:00-27:00 AMRAP 10 Minutes 10 Bicep Curls 20 Cyclist Squats 40 Double Unders... Read More

Hang Clean: 15 min to heavy single Then… 21-15-9 Hang Clean, 135/93 HSPU

a. Bulgarian Split Squat 3×8 b. Weighted Dips 3×8 Then…… 3 Rounds for Time 30 Cal Row or Ski 20 Toes to Bar 10 Sandbag... Read More

15 Min to Heavy Hang Snatch Then… 16 Min AMRAP 4 Kb Snatch, 53/35 10 Box Jumps, 24/20 10 Wall Ball Shots, 20/14 8 Kb... Read More