WOD

Main – CrossFit Skill 15 Minutes to make up missed lifting (excluding Tuesday’s squats) or work on s skill of your choice. Conditioning Metcon (Time)... Read More

Main – CrossFit Weightlifting Every 1:30 for 7 sets, complete 1&2. 2 Position Snatch (2 Pos. Snatch + OHS @ 75% Quality Movement!) Floor/Hang 2:... Read More

Main – CrossFit Strength 1: Back Squat (20RM- work as close as possible to a true 20RM) 2: Front Squat (1xME@100% of #1) Conditioning Metcon... Read More

Main – CrossFit Weightlifting Every 1:30 for 7 sets, complete 1&2. 1: 2 Position Clean and Jerk (For quality movement @80%) Floor/Hang 2: Burpees (10... Read More

Main – CrossFit Weightlifting Hang Snatch (3×3@65%) Conditioning Metcon (Time) 4 Rounds: Row 500m 10 Burpees to Plate 20 V-ups Rest 1:00

Main – CrossFit Conditioning CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit... Read More

Main – CrossFit Skill 12 Minutes to make up missed lifting (except Tuesday’s squats) or work on a skill of your choice. Conditioning Metcon (Time)... Read More

Main – CrossFit Weightlifting Every 1:30 for 9:00 (7 Total Sets), complete 1&2. 1: 2 Position Clean and Jerk (2 Position C&J @ 75%) Floor/Hang... Read More

Main – CrossFit Strength Rest 2:00 between 1&2. 1: Back Squat (20RM – Add 5-10lbs to last week’s weight) 2: Front Squat (1xME @100% of... Read More

Main – CrossFit Weightlifting Every 1:30 for 9:00 (7 Total Sets), complete 1&2. 1: 2 Position Snatch (2 Position Snatch + OHS @70%) Floor/Hang 2:... Read More