WOD

Back Squats: wk 5 1×5 @ 75% 2×5 @ 80% 3×5 @ 85% Then CrossFit Games Master’s Qualifier Event 1 modified. 10min AMRAP (actual event... Read More

9am-11am- Open Gym (ends at 11am sharp for Endurance WOD) 10 am- Olympic Lifting with Coach Ryan 11am- Endurance Complete in any order: Run 1... Read More

8am CrossFit 9am CrossFit 10am open gym (unlimited members) For Time: 800m Run 50 Kb Snatches, 53/35 50 Jumping Squats, 45/33 50 Pullups 50 SDHP,... Read More

Snatch: 1-1-1 Then… “Wacky Wiser Partner Friday” 42 Deadlifts, 225/153 50 Push-ups 9 Rope Climb 30 Deadlifts 50 Push-ups 7 Rope Climb 18 Deadlifts 50... Read More

OverHead Squat 2-2-2 Then: 4 Rounds 300 Meter Run 20 Kettle Bell Swings (53/35) 20 wall Balls (20/15) Post Loads and Times to comments and... Read More

Bench Press: 3 x 8 Bent Over Row: 3 x 8 Then… AMRAP 14 Minutes 21 Power Snatches, 75/53 15 Toes 2 bar 9 Burpee... Read More

15 Minutes to work up to a heavy Bear Complex (1 time through) 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1... Read More

Week 4 Back Squat deload 3×3@ 60% 3×3@65% 3×3@70% The J-Cogs 3 rounds for time: 4 Power Cleans 185/123 20 Pistols 82 Double-Unders   Happy... Read More