STRENGTH: Back Squat (20 minutes) 7-5-3-3-1 *work up to heavy single approx 90%. DO Not find 1 RM MetCon:(For Time) 25 T2B 50 DU 100 WB (20/14) 50 DU 25 T2BRead More

STRENGTH: 1 Push jerk + 1 Split Jerk Work up to 90 % of Push Jerk 1RM 1-1-1-1-1-1 MetCon: 3RFT 21 Push Press (95/65) 15 Burpee Pull Ups *if athlete does not have pull ups- movements can be performed separately: 15 burpees + 15 ring rowsRead More

MetCon: 5RFT 40 air squats 15 Hang Power clean (135/95) 400 m runRead More

STRENGTH: (15 minutes) Front Squats 3×3 @ 90% MetCon: For Time 12-9-6-3-6-9-12 DL (185/135) HSPU Over the box-box jump (30/24)Read More

Partner MetCon: 5 Min AMRAP 400 m run ME HPC (135/95) 5 Min AMRAP 400 m run ME WB (20/14) 5 Min AMRAP 400 m run ME Burpees 5 Min AMRAP 400 m run ME K2E/knee raises 5 Min AMRAP 400 m run ME DU/SU (3:1) * Each partner will run once, work once in...Read More

MetCon: 15.5 http://crossfit.comRead More

Strength: (14 minutes) 1.) Strict Pull ups- 1 X ME (sx barbell assisted pull up) 2.) C2B- 1 x ME (sx ring rows) 3.) Butterfly- 1 x ME (sx banded) *1 set at max effort at each movement. Rest as needed between movements. Count total reps MetCon: Partner WOD (for time) Buy in: 800 m...Read More

STRENGTH: (20 minutes) Snatch Technique 1 power position- power snatch + 1 power position- full snatch @ 65% of 1RM snatch 1-1-1-1-1-1-1-1 MetCon: 12 min AMRAP 5 ring dips 15 air squats 30 ab mat sit upsRead More

STRENGTH: (15 min) OHS 3×3 @ 90% MetCon 1: 5 Min EMOM 20 KBS (53/35) (sx 15 KBS) @ min 10 MetCon 2: 3 RFT 16 Front Squats (115/75) 32 DU/64 SURead More

“Crain” (40 minute cut off) 2RFT 34 push ups 50 yard sprint 34 DL (135/95) 50 yard sprint 34 box jumps (24/20) 50 yard sprint 34 C and J (95/65) 50 yard sprint 34 burpees 50 yard sprint 34 WB (20/14) 50 yard sprint 34 Pull Ups 50 yard sprintRead More