WOD

Main – CrossFit Mobility -Banded posterior chain floss -External Hip Capsule Rotation Skill 15 minutes to make up missed lifting or work on a skill... Read More

Main – CrossFit Strength Front Squat (4×3@75%) Conditioning Metcon (Time) Run 800m 20 Hang Clean to Thrusters (95/65) Run 400m 10 Hang Clean to Thrusters... Read More

Main – CrossFit Weightlifting Hang Clean & Jerk (5×1@80%) Just Above Knee Conditioning Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: Row 250m 15... Read More

Main – CrossFit Weightlifting Hang Snatch (5×1@80%) Conditioning CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# /... Read More

Main – CrossFit Strength Front Squat (Establish a 1RM Front Squat) Conditioning #2 is the scaled option of #1 1: Metcon (Time) Rx+ 9-7-5 Muscle... Read More

Main – CrossFit Weightlifting Clean and Jerk (Establish a 1RM Clean and Jerk) Conditioning Rest 2 Minutes Between Efforts 800m Run (Time) Max Effort 800m... Read More

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

Main – CrossFit Weightlifting Snatch (Establish a 1RM Snatch) Conditioning Outlaw Tabata Test (3 Rounds for reps) Tabata Intervals: 1) KB Swings (55/35) 2) Air... Read More

Main – CrossFit Strength Push Press (Establish a 1RM Push Press) Conditioning Metcon (Time) 4 Rounds: 10 Pull ups 10 Shoulder to Overhead (115/75) 10... Read More

Main – CrossFit Weightlifting 1: Snatch (Work up to 75%) 2: Clean and Jerk (Work up to 75%) Conditioning 1-Mile Run (Time) Max Effort 1-Mile... Read More