WOD

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@70%, 1X5@75%, 1X5@80%) 2: Front Squat (1X5@60%, 3X5@65%) Conditioning Metcon (4 Rounds for time) 4 Rounds on... Read More

Main – CrossFit Weightlifting 1: Jerk (10 Minutes to a 2RM Split Jerk) From Blocks or Rack 2: Clean (5X2@90% of #1) This is not... Read More

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) 4 Rounds Run 400m 15 Chest... Read More

Main – CrossFit Strength 1: Back Squat (2X5@65%, 3X5@70%) 2: Front Squat (4X5@60%) Conditioning Metcon (Time) 3 Rounds: 6 Strict HSPU 12 Power Cleans 175/115#... Read More

Main – CrossFit Mobility -Banded Bully -Posterior Chain Floss Skill -12 Minutes to Make up missed lifting or work on a skill of your choice.... Read More

Main – CrossFit Weightlifting Hang Snatch (12 Minutes to Work to a 2 Rep Max) Conditioning Metcon (4 Rounds for reps) 4 rounds of: 3:00... Read More

Main – CrossFit Strength Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80%) Front Squat (1X5@60, 3X5@65%) Conditioning Metcon (AMRAP – Reps) 4 Rounds 1:00 Max Effort Burpees... Read More

Main – CrossFit Strength Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80%) Front Squat (1X5@60, 3X5@65%) Conditioning Metcon (AMRAP – Reps) 4 Rounds 1:00 Max Effort Burpees... Read More

Main – CrossFit Weightlifting 1: Split Jerk (10 Minutes to work to a 2 Rep Max from Rack) 2: Clean (5×2@90% of #1) Conditioning Metcon... Read More

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (AMRAP – Rounds and Reps) 15 Minute... Read More