WOD

Main – CrossFit Open Gym Skill -Mobility -Skills -Make-up

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

Main – CrossFit Weightlifting 1: Back Squat (20 Rep Max – 1 Atttempt) *Add approximately 5-10# to last week’s number. Push this week to as... Read More

Main – CrossFit Weightlifting Hang Snatch (5×2 Work to a Max Double for the Day) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP:... Read More

Main – CrossFit Metcon (Time) Run 400m Rest 1:00 Run 800m Rest 2:00 Run 400mOptional Make-up CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP:... Read More

Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups... Read More

Main – CrossFit Open Gym -Make up Workout -Skills -Mobility Warm-up Open Gym Run + (No Measure) Run 800m 20 Leg Swings (2×10 each way)... 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 Weightlifting Hang... 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 Weightlifting Hang... Read More

Main – CrossFit Weightlifting 1: Back Squat (20 Rep Max – 1 Atttempt) *Add approximately 5-10 lbs. to last week’s number, but do not go... Read More