WOD

Main – CrossFit Weightlifting Power Snatch (3 sets to find a 5RM- no drops) Conditioning Metcon (Time) 4 Rounds: 40 Double Unders 20 Wall Balls... Read More

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

Main – CrossFit Weightlifting Power Clean & Push Jerk (3 Sets to work to 5RM- no drops) Conditioning Metcon (4 Rounds for time) 4 Rounds:... Read More

Main – CrossFit Strength Back Squat (4×2@65%) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 15 Hand Release Push ups 30 Split Jumps

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to 1RM) Conditioning Metcon (Time) 10 Press (115/85) (Strict HSPU) 20 Pull-ups 30 Burpees 60 Double-Unders... Read More

Main – CrossFit Weightlifting Power Snatch (15 Min. Working to 5RM (no drops)) Pull just as you would a regular snatch and be fast under... Read More

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

Main – CrossFit Strength Back Squat (6×2@80%) Conditioning Metcon (Time) 3 Rounds: 400m Run 15 Ring Dips 10 V-ups

Main – CrossFit Strength Push Press (3×3@95%) Conditioning Metcon (Time) :40 sec Handstand Hold -then 5 Rounds: 14 Burpee Box Jumps (24/20″) 14 Kettlebell Swings... Read More

Main – CrossFit Strength Back Squat (2×2@100%) Use a competent, confident spotter. Do not attempt a new max! Conditioning Metcon (Time) 3 Rounds: 20 Wall... Read More