WOD

Main – CrossFit Strength Front Squat (3×8 Heavier than Last Week) Conditioning Metcon (Time) Row 500m -then- 3 Rounds: 7 Power Snatches (115/75) 50 Double... Read More

Main – CrossFit Strength Push Press (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (Time) 3 Rounds: 15 Ring Dips 25 Ketttlebell Swings (55/35) 40 Split Jumps (R+L=2)

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 5RM Touch&Go) Conditioning Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 15/12 Cal Row 12... Read More

Main – CrossFit Strength Back Squat (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Power Clean/Burpee Ladder (AMRAP – Reps) AMRAP 10 Minutes: 2 Power Cleans (155/105) 2 Burpees... Read More

Main – CrossFit Mobility -Banded Overhead Distraction -Banded External Hip Capsule Rotation Skill 15 Minutes to make up missed lifting or work on a skill... Read More

Main – CrossFit Weightlifting Power Clean (15 Minutes to 5RM Touch&Go) Conditioning Metcon (Time) 4 Rounds: 10 Power Snatch (95/65) 10 Burpee Box Jumps (24/20″)Rx+... Read More

Main – CrossFit Strength Front Squat (3×8 Heavier than Last Week) Conditioning Metcon (Time) 15 Pull ups 35 Wall Balls (20/14) 15 Pull ups 35... Read More

Main – CrossFit Strength Push Press (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Metcon (Time) 3 Rounds: 400m Row 30 Goblet Squats (55/35) 15 Shoulder to Overhead (95/65)

Main – CrossFit Weightlifting Power Snatch (15 Minutes to 5RM) Conditioning Metcon (Time) 50 Double Unders 40 Burpees 30 Kettlebell Swings (70/55) 40 Cal Row... Read More

Main – CrossFit Strength Back Squat (1×5@65%, 1×5@75%, 1xME@85%, rest as needed) Conditioning Metcon (Time) 4 Rounds: Run 400m 2 Strict Press (95/65) 4 Push... Read More