WOD

Bench Press: 8-8-8 (increase wt from last week) Single Leg RDL: 8-8-8 Then… 16 Min AMRAP 21 Cal Row or Ski 15 Deficit Push-ups, 45’s/25’s... Read More

15 Minutes to a Heavy Clean and Jerk Then……. Kat Attack-Happy 43rd birthday to Kat Yeager! 3 Rounds for Time: 9 Hang Cleans 165/113 28... Read More

Split Squat: 3 x 10 *Increase Weight from last week THEN… AMRAP 16 Min 30 Sandbag Lunges, 100/75 15 Box Jumps, 24″/20″ 20 Sandbag Ground... Read More

Olympic Lifting Build to heavy complex: -Power Snatch + Hang Snatch + OHS -Jerk w/ pause in dip: 2-2-2-2 Endurance: AMRAP 35 Minutes- Perform Movements... Read More

Crossfit Total Chaos -Movements can actually be done in any order 0:00-15:00 Work Up To a Heavy Front Squat @15:00 Run or Row 400m as... Read More

WWPF – AMRAP 30 MIN 70 Pull-ups, mix anyway 600m Farmers Carry Relay, 70’s/53’s (Switch every 100m) 50 Synchronized SDHP, 70/53 400m Farmers Carry Relay... Read More

0:00-12:00 Work Up to a Heavy Clean 14:00-24:00 AMRAP 10 Minutes 5 Power Cleans 205/143 10 Toes to Bar 26:00-36:00 AMRAP 10 Minutes 8/6 Cal... Read More

Bench Press: 8-8-8 RDL: 8-8-8 Then… For Time 50 Push-ups 50 KB Swings, 53/35 50 Double Unders 30 Weighted Push-ups, 45/25 30 KB Swings 100... Read More