WOD

Main – CrossFit Mobility Anchored T-Spine Smash 2:00 Weightlifting Hang Clean & Jerk (7:00 EMOM 3 Hang Clean & Jerks @ 65%) Just Above KneeBased... Read More

Main – CrossFit Strength Back Squat (5×5@70%) Conditioning Metcon (Time) 50 Double-Unders 12 Power Snatches (115/75) 40 Double-Unders 10 Power Snatches (115/75) 30 Double-Unders 8... Read More

Main – CrossFit Mobility -LAX Chest 2:00 each side -Banded Overhead Distraction 2:00 each side Weightlifting Hang Snatch (EMOM 7:00 4 Hang Snatches @ 60%)... Read More

Main – CrossFit Weightlifting 1: Snatch (20 Minutes to Establish a 1RM ) 2: Clean and Jerk (20 Minutes to Establish a 1RM) Conditioning Time... Read More

Main – CrossFit Strength Front Squat (20 Minutes to Establish a 1RM) Conditioning Metcon (5 Rounds for reps) 5 Rounds: :30 sec ME Burpees :30... Read More

Main – CrossFit Conditioning OPT Repeatability Test (3 Rounds for time) 3 Rounds at Maximum Effort: Row 250m 10 Kettlebell Swings (70/55) 10 Burpees 10... Read More

Main – CrossFit Strength High-Hang Snatch (5×2@ 50% of 1 RM Snatch) Back Squat (Establish a 1 RM)

Main – CrossFit Strength Push Press (20 Minutes to Establish a 1RM) Conditioning Metcon (Time) 4 Rounds: 10 Pull ups 20 AbMat Sit ups 40... Read More

Main – CrossFit Weightlifting Power Clean (5×3@80% of 3RM) Conditioning Metcon (Time) 5 Rounds: Row 400m 5 Power Clean & Push Jerks (155/105) 15 Burpees

Main – CrossFit Weightlifting Power Snatch (5×3@80% of 3RM) Conditioning Metcon (Time) 42 Wall Balls (20/14) 21 Pull ups 30 Wall Balls (20/14) 15 Pull... Read More