MetCon: “Grace” 30 c and j (135/95) @ min 10 1 mile run for timeRead More

STRENGTH: Strict Pull ups 5×5 MetCon:(Partner WOD) 3 rounds one partner works at a time-count total reps 2 min -KBS (53/35) -DL Hold (135/95) *kbs only count while partner holds DL- shoulders behind barbell 2 min Tire Flips (face partner- 1 flip each) 2 Min -hang power cleans (135/95) -plank hold (HPC only count while...Read More

MetCon: 15.3 🙂Read More

STRENGTH: (18 minutes) OHS 4×4 @ 80% MetCon:(for time) Buy In: 30 WB (20/14) 3 rounds of: 15 STO (115/75) 45 DU/90 SU Cash Out: 30 WB (20/14)Read More

Skill/Strength: (25 minutes) 2 x 500 m row *rest as needed between 500 m. Document best time 🙂 MetCon: 7 Min AMRAP 1-2-3-4-5….etc DL (225/155) MU/C2B/pull ups/ring rowsRead More

Strength:(15 minutes) Push Jerk 5×4 @ 80% of push press 1RM MetCon: For Time (25 minute cut off) 800 m run 25 Burpee box jumps Rest 1 minute 400 m run 20 burpee box jumps Rest 1 minute 300 m run 15 burpee box jumps Rest 1 minute 200 m run 10 burpee box jumpsRead More

STRENGTH: Front Squat 6×3 @ 80 % MetCon:(For Time) 21-15-9 Squat Clean (135/95) 9-15-21 HSPURead More

Skill: Turkish get up MetCon: Parter WOD (divide reps as needed) 30 Minute AMRAP 400 DU/800 SU 200 WB (20/14) 100 Burpee over the box Box Jumps (24/20)Read More

MetCon: Open WOD 15.2 http://games.crossfit.comRead More

Strength: (20 minutes) @ 80 % of 1RM of each lift across Strict Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3 MetCon: 5 RFT 300 m run 10 K2E 10 STO (115/75)Read More