WOD

Main – CrossFit Weightlifting Hang Clean (12 Minutes to 3RM Hang Clean) Conditioning -Optional 15.2 Make-up Metcon (Time) 4 Rounds: 400m Row 10 Hang Power... Read More

Main – CrossFit Conditioning CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds... Read More

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

Main – CrossFit Weightlifting Every 1:30 for 9:00 (7 Total Sets), complete 1&2. 1: 2 Position Snatch (7×1 2 Position Snatch + 1 OHS @65%)... Read More

Main – CrossFit Strength Rest 2:00 Between 1&2. 1: Back Squat (20 RM 65-70% of your 1RM is a good starting point) 2: Front Squat... Read More

Main – CrossFit Weightlifting Every 1:30 for 9:00 (7 total sets), complete 1&2. 1: 2 Position Clean and Jerk (7×1 2 Position Clean & Jerk... Read More

Main – CrossFit Mobility -Banded Posterior Chain Floss 2:00 ea. -Foam Roll Lats 2:00 ea. Conditioning Metcon (Time) 3 Rounds: Row 300m 30 Mtn Climbers... Read More

Main – CrossFit Conditioning CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75#... Read More

Main – CrossFit Skill 15 minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (Time) Row 400m 20... Read More

Main – CrossFit Weightlifting Clean and Jerk (7 Made Lifts Beginning at 65%) Use a whiteboard to track your 7 attempts. If you miss twice,... Read More