WOD

  Bench Press: 15 min to work up to heavy single    Then…   “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols... Read More

EMOM 7 Minutes 2 Cleans 1 Front Squat 1 Jerk Then….. AMRAP 16 Minutes 5 Cleans 185/123 10 Burpees Over Bar 15 Box Jump Over... Read More

Back Squat (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Then… 3 Rounds For Time “Dae Han” 800 meter... Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 1 Mile Run or 2000m Row... Read More

OPEN WOD 20.5   For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way   Time Cap: 20... Read More

Strict Press: 5-5-5   then…   WWPF –  For Time 42 Hang Power Clean, 95/63  (partner holds kB OH, 53/35) 50 Alt Box Jumps, 24/20... Read More

DeadLift 3×3 70% x 3 reps 80% x 3 reps 90% x 3 + max reps   Then…   Complete 3 Full Cycles of:  ... Read More

Cardio Junkie – AMRAP 10 Min  Flight Simulator – ReTest 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Max Burpees with remaining time (RX= Each Round to be done Unbroken)   CrossFit... Read More

EMOM 7 Minutes- Increase weight each minute 2 Snatch Then…… 25 Wall Balls 20 Snatch 95/63 7 Muscle Ups 25 Wall Balls 15 Snatch 135/93... Read More

Back Squat 70% x 3 reps 80% x 3 reps 90% x 3 + max reps Then… 30 – 20 – 10 reps Alt Single... Read More