WOD

Main – CrossFit Weightlifting Hang Snatch (12 Minutes to Establish a 1RM Hang Snatch) Conditioning Metcon (Time) 3 Rounds 25 Wall Balls (20/14) 15 Burpees... Read More

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@65%, 2X5@70%) 2: Front Squat (1X5@60%, 1X5@70%, 1X5@75%, 1X5@80%) Conditioning Metcon (Time) 3 Rounds: 10 Pul ups... Read More

Main – CrossFit Mobility -Banded Overhead Distraction -Olympic Wall Squat Skill 15 Minutes to make up missed lifting or work on a skill of your... Read More

Main – CrossFit Weightlifting Hang Snatch (12 Min. to a 2RM Hang Snatch, then 1×2@95% 1×2@90%) Conditioning Metcon (Time) 1 minute Handstand hold 25 Kettlebell... Read More

Main – CrossFit Strength 1: Back Squat (1X5@60%,1X3@70%,1X2@80%,1X2@90%,1X1@95%,[email protected]%) Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Conditioning Time Permitting. Make your squats #1 priority. Metcon (Time) 20-16-10 Single... Read More

Main – CrossFit Weightlifting 1: Split Jerk (10 Minutes to Find 2RM) From the Rack 2: Clean (5×2@at 90% of 2rm from #1) Conditioning Metcon... Read More

Main – CrossFit Weightlifting Snatch (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) Row 500m 30 Thrusters (95/65) Row 500m 15... Read More

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%) 2: Front Squat (1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%) Conditioning Metcon (AMRAP – Rounds and Reps)... Read More

Main – CrossFit Mobility – LAX Glutes – Anchored T-spine Smash Skill 12 Minutes to make up missed lifting or work on a skill of... Read More

Main – CrossFit Weightlifting Hang Snatch (Find 2RM then1x2@95%, 1×2@90%) Conditioning Metcon (Time) 3 Rounds: Run 400m 15 Pull ups 12 Step Down Box Jumps... Read More