WOD

WOD Workout  AMRAP x 15 MINUTES  200m Run 10 Hang Power Cleans (155/105)|(135/95) 10 Back Squats  (155/105)|(135/95) yes, its from the ground 😏 Finisher NOT FOR TIME 30 Barbell Roll-Outs* *Slow... Read More

WOD Workout  8 ROUNDS FOR QUALITY  2:00 Moderate Pace Bike* 1:00 DBL KB Front Rack Hold (53/35)|(35/26) 1:00 Bar Hang / Quality Ring Rows** *RPM should be same every round.... Read More

WOD Strength/Skill  EMOM x 10 MINUTES  Min 1 — 5-8 Reps of HSPU or HSPU Skill* Min 2 — Moderate Pace Row or Bike *Advanced athletes should practice HS Walk... Read More

WOD Workout  THREE AMRAPS  AMRAP x 5 MINUTES Max Wall Ball (20/14) -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP x 5 MINUTES Max Power Snatch... Read More

OPEN GYM 10AM to Noon Suggested WOD Workout  EMOM x 30 MINUTES  AT MODERATE EFFORT MIn 1 – :45 Calorie Bike Min 2 – 15 Russian KB Swings (athlete choice)... Read More

8AM Bootcamp 9AM Crossfit WOD Strength/Skill  BULD TO…  3RM Push Press  Workout  AMRAP x 16 MINUTES  15 Push Press (115/75)|(95/65) 15 Box Jump (24/20) 15/12 Cal Row 

WOD Workout  PARTNER WORKOUT  Teams of 2 Complete… AMRAP x 8 MINUTES 8 DB Power Clean (50/40)|(40/30) 8 DB Farmer’s Lunge -Rest 2:00- AMRAP x 8 MINUTES 8 DB Power... Read More

Strength/Skill  EXTENDED WARM-UP  3 SETS 5 OHS (3131) *Perform with empty bar or PVC and perfect mechanics  Workout  NANCY  5 ROUNDS FOR TIME 400m Run 15 OHS (95/65)|(75/55)