WOD

Main – CrossFit Strength Back Squat (4×5@70%) This is a de-loading week. Do not go above 70% Conditioning Metcon (12 Rounds for reps) EMOM 12... Read More

Main – CrossFit Weightlifting 3 Position Snatch (12 Minutes to a Max of the Complex) Low Hang/Hang/High Hang Conditioning Metcon (Time) 3 Rounds Row 400m... Read More

Main – CrossFit Conditioning Metcon (Time) 3 Rounds 400m Run 12 Hang Power Cleans (155/105)

Main – CrossFit Conditioning CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees... 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 Hang Clean & Jerk (7X1 Work to a Max for the Day) Just Above Knee Conditioning Metcon (Time) Run 800m 80... Read More

Main – CrossFit Strength 1: Back Squat (1×20 @90% of 140318) Rest 2:00 before #2 2: Front Squat (1xMax Reps at 100% of #1) Conditioning... Read More

Main – CrossFit Weightlifting Hang Snatch (7×1 Work to a Max for the Day) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5... Read More

Main – CrossFit Weightlifting High-Hang Clean (5×3 Heavy but Perfect Triple) Conditioning Metcon (Time) 20 Step Down Box Jumps (24″/20″) 30 Slam Balls (30/20) 40... Read More

Main – CrossFit Row + Warm-up (No Measure) Row 1000m 20 Wall Ball 20 Kettlebell Swings 20 Overhead Squats (pvc) 20 PVC Pass-throughs Conditioning CrossFit... Read More