WOD

Main – CrossFit Mobility -Barbell Quad Smash -Banded Bully Skill 15 Minutes to make up missed lifting or work on a skill of your choice.... Read More

Main – CrossFit Weightlifting Power Clean (Work to 5RM) Conditioning Metcon (Time) 4 Rounds: Row 400m 15 Knees to Elbows Rest 1:00

Main – CrossFit Strength Front Squat (3×8 AHAP) Conditioning Metcon (Time) 10 Strict HSPU (sub 15 Ring Dips) 30 Kettlebell Swings (55/35) 40 Plate Overhead... Read More

Main – CrossFit Strength Push Press (1×5@65%, 1×5@75%, 1xME@85%, rest as needed) Conditioning Metcon (AMRAP – Rounds) EMOM 10 Minutes: Pull ups (7/5) 10 Wall... Read More

Main – CrossFit Weightlifting Hang Power Clean (5×3@80% of 3RM) Conditioning Metcon (Time) 4 Rounds: Run 400m 5 Power Cleans (165/115) 10 Toes to Bar

Main – CrossFit Strength Back Squat (1×5@40%, 1X5@50%, 1×5@60%) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Main – CrossFit Mobility -Banded Posterior Chain Floss -External Hip Capsule Rotation Skill 12 Minutes to make up missed lifting or work on a skill... Read More

Main – CrossFit Weightlifting Power Snatch (5×3@80% of 3RM) Conditioning Metcon (4 Rounds for reps) 4 Rounds: 1:00 ME Kettlebell Swings (55/35) 1:00 ME Ring... Read More

Main – CrossFit Strength Front Squat (3×5@60% of heaviest set of 10 over last 3 weeks) Conditioning Metcon (Time) 3 Rounds 15 Hang Power Cleans... Read More

Main – CrossFit Strength Push Press (1X5@40%, 1X5@50%, 1×5@60%) Conditioning Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: Row 500/400m 15 Strict Pull ups... Read More