WOD

Main – CrossFit Weightlifting Front Squat (20 Minutes to establish a 3RM) Conditioning Metcon (Time) 3 Rounds: Run 400m 8 Power Snatches (115/75) 12 Chest... Read More

Main – CrossFit Weightlifting Snatch (12 Min. to a 2RM then 1@95%, 1@90%) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Main – CrossFit Strength Back Squat (Take as much time as needed to establish a 1RM) Notes: Once you reach the 80-90% range, take 2... Read More

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to a 2RM then 2@95%, 2@90%) Conditioning Metcon (3 Rounds for reps) 3 Rounds: 1:00 Max... Read More

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) 15-12-9 Power Cleans (185/125) Lateral Burpees

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@70%, 2X5@75%) 2: Front Squat (1X5@60%, 1X5@70%, 1X5@75%) Conditioning Metcon (Time) Row 400m 20 Strict Pull ups... Read More

Main – CrossFit Mobility -Banded Bully -Banded Overhead Distraction Skill 12 Minutes to make up missed lifting or work on a skill of your choice.... Read More

Main – CrossFit Weightlifting Hang Snatch (5×2@80% of 2RM) Conditioning Metcon (Time) 3 sets of: 4 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air-squats... Read More

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@70%, 2X5@75%) 2: Front Squat (1X5@65%, 1X5@70%, 1X5@75%) Conditioning Metcon (Time) 10 Clean & Jerks @ 75%... Read More

Main – CrossFit Weightlifting Split Jerk (5×2@80% of 2RM) Conditioning Metcon (Time) 10 Power Cleans (135/95) 1 Push Press (135/95) 9 Power Cleans 2 Push... Read More