WOD

Main – CrossFit Strength Back Squat (30 Minutes to 1RM) After you perform a single at 85-90% of your current max, rest 2:00 before a... Read More

Main – CrossFit Weightlifting Snatch (7 Made Lifts Beginning at 60%) Use a whiteboard to track your 7 Made lifts. 2 Misses are allowed throughout... Read More

Main – CrossFit Conditioning Metcon (3 Rounds for time) With a Running Clock: 0:00-10:00 Complete 21-15-9 Cal Row Kettlebell Swings (55/35) 10:00-20:00 Complete 15-12-9 Toes... Read More

Main – CrossFit Strength Back Squat (2@75%, 2@80%, 2@85%, 1@90%, 2RM) Use your SET percentages. You have 20 minutes & 1 attempt at a 2RM.... Read More

Main – CrossFit Skill 15 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (Time) 10 Strict Pull... Read More

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. 1a: Snatch (Snatch + Hang Snatch + Overhead Squat @70%) 1b: Toes-To-Bar... Read More

Main – CrossFit Strength Back Squat (3@70%, 3@75%, 3@80%, 3@85%, 3RM) Use your SET percentages. You have 20 minutes & 1 attempt at a 3RM.... Read More

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. 1a: Clean and Jerk (2 Cleans + 1 Front Squat + 1... Read More

Main – CrossFit Conditioning Metcon (Time) 4 Rounds: Run 400m 20 Russian Kettlebell Swings (55/35) Row 400m

Main – CrossFit Strength Back Squat (3@75%, 2×3@80%, 2×3@85%) Conditioning Metcon (Time) 10 Minutes to Complete: 2 Deadlifts (185/125) 10 Lateral Bar Jumps 4 Dealifts... Read More