WOD

Modig Fitness – CrossFit Conditioning Metcon (Time) 60 Cal Row 50 Wall Balls (20/14) 40 Burpees 30 Pull ups 20 Step Down Box Jumps (24/20)... Read More

Main – CrossFit Strength Have fun and enjoy this, but PLEASE be smart!! Deadlift (20 Minutes to establish a 1RM) Conditioning Rest 3 Minutes between... Read More

Main – CrossFit Skill 15 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (AMRAP – Reps) Tabata:... Read More

Main – CrossFit Weightlifting Snatch (15 minutes to establish a 1RM) Conditioning Metcon (Time) 4 Rounds: 10 Power Snatch (95/65) 10 Push Press (95/65) 500/400m... Read More

Main – CrossFit Strength Back Squat (20 Minutes to establish an absolute 20RM) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 10 Pull... Read More

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to 1RM) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Wall Balls (20/14) 50 Double Unders

Main – CrossFit Weightlifting Hang Clean & Jerk (2+1 10 Minutes to max the complex.) Just Above Knee Conditioning Metcon (AMRAP – Rounds and Reps)... Read More

Main – CrossFit Strength Front Squat (20 Minutes to a 3RM) Conditioning 15 Minute cut-off. Full Snatches. 1: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# 2:... Read More

Main – CrossFit Skill 12 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (Time) Row 500m -then-... Read More

Main – CrossFit Weightlifting 2 Position Snatch (Every :45 Sec for 7 Sets- 2 Pos. Snatch+OHS@65%) Floor/Hang Conditioning Metcon (Time) 4 Rounds: 20 Wall Balls... Read More