WOD

a. Bulgarian Split Squat 3×6 b. Weighted Dip 3×6 Then….. AMRAP 8 Minutes 5 Strict Pullups 10 HSPU 15 Box Jumps 24/20 And…… AMRAP 8... Read More

15 min to build to heavy Snatch Then… 20 MIN to Get AFAP 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 95/63... Read More

Back Squat: 3-3-3 *3 sec pause on each rep Then… “Grace” 30 Clean & Jerks Cash Out: Run or Row 800m

Oly: 9am Endurance: 10:15am Virtual Yoga: 4:30pm 3 Rounds 10 DB Ground 2 OH 20 T2Rings 50 Double Unders 2 Rounds 15 DB Ground 2... Read More

Open WOD 21.3 / 21.4 For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest... Read More

4 Rounds 2 Min Max Distance Prowler 1 min rest 2 Min Max Sandbag Ground 2 Over Shoulder, 100/75 1 min rest 2 Min Max... Read More

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