WOD

Main – CrossFit Conditioning Metcon (Time) 12 Days of Christmas: 1 Deadlift (95/65) 2 Lateral Bar Jumps 3 Push Jerks (95/65) 4 Power Cleans (95/65)... Read More

Main – CrossFit Mobility -LAX Glutes 2:00Each Side -Couch Stretch 2:00 Each Side Strength Back Squat (1×5@40%, 1×3@50%, 1×5@60%) Conditioning Metcon (AMRAP – Rounds and... Read More

Main – CrossFit Mobility -Banded OH Distraction 2:00 Each Side -Lax Shoulder Blades/T-Spine 2:00 Each Side. Strength Push Press (1×5@40%, 1×3@50%, 1×5@60%) Conditioning Metcon (AMRAP... Read More

Main – CrossFit Weightlifting Power Clean (12 Minutes to 3RM Touch & Go) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Main – CrossFit Strength Back Squat (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Overhead Squats (95/65) 20 Lateral... Read More

Main – CrossFit Mobility -Banded OH Distrsction 2:00 each side. -Triple or Banded Bully 2:00 each side. Skill 15 minutes to make up missed lifting... Read More

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 3 RM Touch & Go) Conditioning Metcon (Time) Row 800m 50 Kettlebell Swings (55/35) 40 AbMat... Read More

Main – CrossFit Strength Front Squat (3×6 Heavier than Last Week) Conditioning Metcon (AMRAP – Rounds) EMOM 10 Minutes: 5 Hang Cleans (Full) (115/75) (Rx+... Read More

Main – CrossFit Strength Push Press (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (Time) 3 Rounds: 15 Burpees 15 Pull-ups 10 Burpees 15 Push Press (95/65) 5... Read More

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 5RM) Conditioning Metcon (Time) 20 Clean & Jerks (135/95) Run 800m 20 Clean & Jerks (135/95)