WOD

Main – CrossFit Strength Push Press (1×5@65%, 1×5@75%, 1xME@85%) Conditioning Metcon (AMRAP – Reps) 5 Rounds: 30 Double Unders Max Effort Unbroken Hang Clean to... Read More

Main – CrossFit Mobility -Banded OH Distraction 2:00 each side. -Foam Roll Quads & IT Bands 2:00 each leg. Conditioning Metcon (Time) 4 Rounds: Run... Read More

Main – CrossFit Conditioning Metcon (Time) 2 Rounds: (30 Min Cut off) 5 H.R. Push ups Rx+(Clapping) 10 Pull ups (Rx+C2B) 15 Box Jumps (24/20″)... Read More

Main – CrossFit Mobility -Barbell Tricep Smash 2:00 each side -Banded Posterior Chain Floss 2:00 each side Power Clean (5×3@80% of 3RM) Conditioning Metcon (AMRAP... Read More

Main – CrossFit Mobility -External Hip Capsule Rotation 2:00 each side. -Banded Overhead Distraction 2:00 each side. Strength Back Squat (1×5@40%, 1×3@50%, 1×5@60%) Conditioning Metcon... Read More

Main – CrossFit Mobility -Barbell Quad Smash – 2:00 Each Side -T-Spine Smash- 4:00 (Partner up. P1 Quad Smash both sides while P2 Smashes T-Spine.... Read More

Main – CrossFit Mobility -Barbell Quad Smash 2:00 Each Side -T-Spine Smash 4:00 Total Conditioning CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65#... Read More

Main – CrossFit Strength Back Squat (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (Time) 3 Rounds: 15 Pull ups 15 Hang Power Clean & Push Jerks (95/65)... Read More

Main – CrossFit Mobility -Foam Roll IT Bands 2:00 each side -Internal Hip Capsule Rotation 2:00 each Skill 15 Minutes to make up missed lifting... Read More

Main – CrossFit Weightlifting Power Clean (12 Minutes to 3RM Touch & Go) Conditioning Metcon (AMRAP – Reps) 12 Minute Conditioning Ladder (AMRAP): 2 Slam... Read More