WOD

WWPF – 38 MIN CLOCK 100m Prowler Relay x 2 300 Double Unders (Switch every 50) 100m Prowler Relay x 2 125 DB Hang Snatches,... Read More

10 Minutes to a Heavy Clean Then…… EOMOM 14 Minutes Odd: Sprint 250m/200m Row Even: 45 seconds as many cleans (SQUAT) as possible 185/133 Then……..... Read More

1a. Bench Press (DB or Barbell): 3 x 6 1b. Strict Chest 2 Bar Pull-ups: 3 x Max Effort (modify w/chin over bar) Then… AMRAP... Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. 3 Rounds 50 Double Unders 20 Toes to Bar 15 Hang Snatch 95/63

Back Squat: Build to a heavy 1 Rep Then…. 15 Min EOMOM (5 rounds) 1st Min: 15 Wall Ball Shots, 20/14 2nd Min: 2 Rope... Read More

Olympic Lifting –Clean w/pause 2″ off floor and below knee 5 Singles over 75% –Snatch Balance(wk4) 2-2-2(no pause) Endurance For Time 150 Lunges 400m Run/Ski... Read More

Crossfit Open 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Men: 95 lb,... Read More

WWPF – For Time 400m Run or Row Relay 50 Sandbag Ground 2 OS, 100/75 50 Toes 2 Rings 400m Run or Row Relay 50... Read More

EMOM 10 Minutes 2 Hang Cleans + 1 Jerk Then…. 3 Rounds: 2 Minute break between rounds AMRAP 5 Minutes 500m Row or Ski Sprint... Read More

RDL: 8-8-8 L-Sit: 3 x max effort Then… 4 Rounds 6 Weighted Strict Pull-ups, 20/14 12 Deadlifts, 225/153 18 Box Jump Overs, 24/20