WOD

Main – CrossFit Strength 1: Back Squat (1X8@65%, 1X8@70%, 1X6@80%, 1X6@85%) 2: Front Squat (1X5@70%, 1X5@75%, 1X5@80%, 1X5@85%) Conditioning Metcon (AMRAP – Rounds) 10 Minute... 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 Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) 800m Run 24 Burpees 24 Pull-ups... Read More

Main – CrossFit Strength 1: Back Squat (1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%) 2: Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Conditioning Metcon (Time) 15-12-9 Step Down Box Jumps... Read More

Main – CrossFit Mobility -Banded External Hip Capsule MOB -Banded Overhead Distraction Skill 15 Minutes to Make up missed lifting or work on a skill... 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% from #1) Conditioning Metcon... Read More

Main – CrossFit Strength 1: Back Squat (1X8@70%, 1X6@80%, 1X6@85%) 2: Front Squat (1X5@70%, 1X5@75%, 1X5@80%) Conditioning Metcon (3 Rounds for reps) 3 Rounds: 1:00... 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% from #1) Conditioning Metcon... Read More

Main – CrossFit Weightlifting Snatch (15 Minutes to Establish a 1 Rep Max) Conditioning Metcon (Time) 18 Chest to Bar Pull ups 9 Snatches (135/95)... Read More

Main – CrossFit Strength 1: Back Squat (1X8@70%, 1X8@75%, 1X8@80%) 2: Front Squat (1X5@65%, 2X5@70%) Conditioning Metcon (3 Rounds for reps) 3 Rounds: :40 Max... Read More