WOD

Main – CrossFit Mobility -Banded OH Distraction 2:00 Ea. -Foam Roll Quads & ITs 2:00 Ea. Skill 15 Minutes to make up missed lifting or... Read More

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. 1a: Snatch (5@65%) Burpees (10 Burpees) Conditioning Metcon (Time) 100 Wall Balls... Read More

Main – CrossFit Strength Back Squat (3@70%, 3@75%, 3×3@80%) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 50 Toes to Bar 40 Wall... Read More

Main – CrossFit Weightlifting Perform 1a & 1b as and alternating EMOM for 12:00. 1a: Clean and Jerk (3 Cleans + 1 Jerk @70%) Cleans... Read More

Main – CrossFit Strength Back Squat (3@75%, 4×3@80%) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsYou may complete the cleans as power or... Read More

Main – CrossFit Mobility -Foam Roll IT Bands 3:00 each side. -Couch Stretch 3:00 each side. Skill 12 Minutes to make up missed lifting or... Read More

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. Even- C&J Odd- Lateral Jumps 1a: Clean and Jerk (3 Cleans +... Read More

Main – CrossFit Strength Back Squat (3@70%, 4×3@75%) Conditioning Metcon (Time) 25 Pull ups -Rest 1:00- 30 Power Cleans (135/95) -Rest 1:00- 100 Double Unders

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. Even- Snatch Odd- Burpees 1a: Snatch (6×5@60%) 1b: Burpees (6×12) Conditioning Metcon... Read More

Main – CrossFit Weightlifting 1: Clean (6:00 to a 1RM) The goal is not necessarily a new PR, we are just looking for a number... Read More