Strength: Clean & Jerk, 5-5-5-5-5 Spend 10-12 mins building up to your 5 RM Clean & Jerk within 45 secs. Dropping from the top is encouraged. WOD: 7 Rounds of: 1 Rope Climb 7 Clean & Jerks 200 Meter Run L1: 95/65 lbs or > less L2: 135/95 lbs L3: 155/105 lbs or < moreContinue Reading

First: Alternating Sets of: 3 X 8 Weighted GHD Sit Ups, 3/1/3 3 X 8 Weighted GHD Back Ext, 3/1/3 WOD: 18 Min Amrap of: 5 HSPU’s 10 Heavy Kettle Bell Swings 15 Box Jumps L1: 53/35 lbs & 20/16″ L2: 70/55 lbs & 24/20″Continue Reading

First: “The Buy-In” 5 Rounds of: 10 Burpees 100 Meter Run Perform this WOD @ 80% Immediately after you finish this WOD, the clocks starts… WOD: 10-9-8-7-6-5-4-3-2-1 of P. Snatches 1-2-3-4-5-6-7-8-9-10 of Pull-Ups L1: 75/55 lbs L2: 95/65 lbs L3: 115/80 lbs EWOD: A. Speed Work & Agility Drills B. Every 3 Mins for 7 [...]Continue Reading

“CROSSFIT TOTAL” 1 RM Back Squat 1 RM Shoulder Press 1 RM Deadlift In this benchmark workout, you have 3 attempts per lift. For your first lift, choose a weight you know you can do. From there, build to your 1RM. Post your total weight for your score. Optional Finisher: 3 Rounds of: 400 Meter [...]Continue Reading

First: 1 Mile Run @ 80-85% WOD 1: 5 Minute Amrap of: 20 Alternating KB Snatches 55/35 200 Meter Run (20 Reps) WOD 2: 5 Min Amrap of: 20 Alternating Plated Lunges 45/25 20 Double Unders WOD 3: 5 Minute Amrap of: 20 Push Press 75/55 20 Knees to Elbows Rest 2 minutes in between [...]Continue Reading

Wod: 3 Min Amrap of: 3 Power Cleans 6 Burpees 9 KB Swings 1 Minute of Rest/5 Total Rounds Pick up where you left off in each round. Post your total number of rounds completed. L1: 95/65 lbs L2: 135/95 lbs & 55/35 lbs L2: 155/105 lbs & 70/53 lbs EWOD: 3 X 1 Mile [...]Continue Reading

In Teams of Two: 800 Meter Partner Run 25 Pull Ups 50 Back squats 95/65 lbs 25 Pull-ups 50 Shoulder-to-overhead 95/65 lbs 25 Pull-ups 50 Front Squats 95/65 lbs 25Pull-ups 50 Shoulder-to-overhead 95/65 lbs 25 Pull Ups 50 Overhead squats 95/65 lbs 25 Pull Ups 800 Meter Partner Run While Partner A is working, Partner [...]Continue Reading

Strength: A. Front Squats, 3-3-3-3-3 WOD: 7 Rounds of: 10 Deadlifts 10 Front Squat 200 Meter Run L1: 95/65 lbs L2: 135/95 lbs L3: 155/105 lbs “Buy Out” Choose from the following 3: A. 100 Ab Mat Sit Ups B. 80 Knees to Elbows C. 60 Toes to Bar D. 40 Med Ball GHD Sit-Ups [...]Continue Reading

Strength: 5 X 1 Clean Complex (3 P. Cleans+ 2 H.P. Cleans + 1 H.S. Clean) WOD: 5 Min Amrap of: 5 Power Cleans 135/95 lbs 10 Alternating Lunges 15 Double Unders 2 MIN ACTIVE REST 5 Min Amrap of: 5 Hang Power Cleans 135/95 lbs 10 Alternating Lunges 15 Double Unders 2 MIN ACTIVE [...]Continue Reading

Alternating Movements of: A1. Squatted BJs, 5 X 5 Reps A2. Rope Climbs, 5 X 1-2 Reps Use this time to work on your box jumps by building up and rope climb technique. WOD: 15 Min Amrap of: 200 Meter Farmer’s Walk @70/55 lbs* 28 Burpee Box Jumps 24/20″ * 70/55 lbs Kettle Bell in [...]Continue Reading