WOD

Main – CrossFit Mobility -Overhead -Hip/Back Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with... Read More

Main – CrossFit Weightlifting 1: Snatch (10 Minutes to Establish a 3 Rep Max- non-T&G) 2: Snatch (1×3@95%, 1×3@90% of #1) Conditioning Metcon (AMRAP –... Read More

Main – CrossFit Strength 1: Back Squat (1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%) 2: Front Squat (1X5@70%, 2X5@75%) Conditioning Metcon (Time) 3 Rounds: 7 Hang Clean to... Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands... Read More

Main – CrossFit Warm-up Run + (No Measure) Run 800m 20 Leg Swings (2×10 each way) 10 Steps Spiderman walk 20 PVC Pass-throughs 20 Overhead... Read More

Main – CrossFit Warm-up Run + (No Measure) Run 800m 20 Leg Swings (2×10 each way) 10 Steps Spiderman walk 20 PVC Pass-throughs 20 Overhead... Read More

Main – CrossFit Mobility – Banded Posterior Chain Floss – Olympic Wall Squat Skill Make up lifting or work on a skill of your choice... Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands... Read More

Main – CrossFit Weightlifting 1: Back Squat (1X8@70%, 1X6@75%, 1X4@80%) 2: Front Squat (3X5@70%) Conditioning Metcon (AMRAP – Reps) 4 Rounds: :45 ME Chest to... Read More

Main – CrossFit Weightlifting Pause Snatch (5×2 Work to a Heavy but Perfect Double) 3 Count Pause at Knee Conditioning Metcon (Time) 4 Rounds Run... Read More