WOD

Main – CrossFit Weightlifting Mid-Hang Clean (5×3@80% of 3 Rep Max) Conditioning 1: 500m Row (Time) Max Effort 500m Row 2: Annie (Time) 50-40-30-20-10 Double-unders... Read More

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) 3 Rounds: Run 400m 12 Handstand... Read More

Main – CrossFit Strength 1: Back Squat (1X6@65%, 1X6@70%, 2X6@80%) 2: Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Conditioning Metcon (Time) 4 Rounds: 250m Row 10 Chest... Read More

Main – CrossFit Weightlifting 1: Mid-Hang Snatch (12 Minutes to work to a 3 Rep Max) 2: Mid-Hang Snatch (1×3@95%, 1×3@90% of #1) Conditioning Metcon... Read More

Main – CrossFit Strength 1: Back Squat (1X6@75%, 1X4@85%, 1X4@90%) 2: Front Squat (1X4@80%, 1X3@85%, 1X3@90%) Conditioning Metcon (Time) 6 rounds: 250m Run 10 Knees... Read More

Main – CrossFit Weightlifting 1: Mid-Hang Clean (12 Minutes to work to a 3 Rep Max) 2: Mid-Hang Clean (1×3@95%, 1×3@90% of #1) Conditioning Metcon... Read More

Main – CrossFit Weightlifting Snatch (15 Minutes to Establish a 1 Rep Max) Conditioning Metcon (Time) 3 Rounds: 10 Push Press (115/75) 10 Front Squats... Read More

Main – CrossFit Strength 1: Back Squat (1X8@65%, 1X8@70%, 1X8@75%, 1X8@80%) 2: Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Conditioning Metcon (Time) 25 Cal Row 25 Box... Read More

Main – CrossFit Mobility -Foam Roll -3 Minutes per leg working quads & IT -Banded posterior chain floss Skill 12 Minutes to make up missed... Read More

Main – CrossFit Weightlifting 1: Mid-Hang Snatch (12 Minutes to work to a 3 Rep Max) 2: Mid-Hang Snatch (1×3@95%, 1×3@90% of #1) Conditioning Metcon... Read More