WOD

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 3RM – no drops) Conditioning Metcon (AMRAP – Reps) 5 Rounds: 1:30 to complete- 7 Step... Read More

Main – CrossFit Strength Back Squat (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (Time) 3 Rounds: 10 Thrusters (115/75) 10 Pull ups 10 Burpees

Main – CrossFit Mobility -Barbell Quad Smash -Heel Cord Posterior Bias Skill 15 Minutes to make up missed lifting or work on a skill of... Read More

Main – CrossFit Weightlifting Hang Power Clean (12 Minutes to 3RM – no drops) Conditioning Metcon (AMRAP – Rounds) 15 Minute EMOM: Cal Row (15/12)... Read More

Main – CrossFit Strength Front Squat (3×10 Heavier than Last Week) Conditioning Metcon (Time) 3 Rounds: 10 Clean and Jerks (any way) (135/95) 10 Toes... Read More

Main – CrossFit Strength Base your percentages off your TRAINING MAX. Your training max is 90% of your true max. Push Press (1×5@75%, 1×3@85%, 1xME@95%)... Read More

Main – CrossFit Conditioning 2014 Barbells for Boobs WOD (Time) Frace/Gran: 21 Thrusters (95/65) 21 Pull ups 10 Clean & Jerks (95/65) 15 Thrusters (95/65)... Read More

Main – CrossFit Strength Back Squat (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes: 5 Step Down Box Jumps (24/20″)... Read More

Main – CrossFit Mobility -Banded Posterior Chain Floss -Barbell Quad Smash Skill 15 minutes to make up missed lifting or work on a skill of... Read More

Main – CrossFit Weightlifting Power Snatch (15 Minutes to 3RM) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Kettlebell Swings (55/35) 15... Read More