STRENGTH/SKILL: For Time 50 C2B MetCon: 5 rounds of: 2 min AMRAP 200 m run ME burpees with remainder of time *rest 1 minute **score = lowest round of burpeesRead More

STRENGTH: (22 minutes) Back Squat 5×5 AHAP (add 5-10 lb from last week) MetCon: Open WOD 15.4 8 min AMRAP 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans (185/125) 9 HSPU 3 Cleans (185/125) 12 HSPU 6 Cleans (185/125) 15 HSPU 6 Cleans (185/125) 18 HSPU 6 Cleans (185/125) Et…Read More

Partner MetCon: For Time 200 DU (2:1) 100 KBS (53/35) 50 box jump over (24/20) 100 back rack lunge (115/75) 50 box jump over (24/20) 100 STO (115/75) 200 DU (3:1)Read More

STRENGTH/Skill: (15 min cut off) 50 HSPU for time MetCon: Death by Thrusters (95/65)Read More

STRENGTH: (22 minutes) Back Squat 5×5 AHAP MetCon: 15 min AMRAP 5 WBS (20/14) 3 Bar MU 1 C and J (205/145)Read More

STRENGTH: 10 min EMOM 3 position snatch @ 70% 1 power position 1 hang 1 floor MetCon: For Time 21-15-9 DL (225/155) Box Jumps (24/20)Read More

MetCon 1: CrossFit Open 12.1 7 min AMRAP burpees @ min 10 MetCon 2: For total working time 4 Rounds 400 m run *rest exactly 1 min between roundsRead More

STRENGTH: 16 min EMOM 0-4: 4 cleans @ 60% 4-8: 3 cleans @ 70% 8-12: 2 cleans @ 80% 12-16: 1 clean @ 90% MetCon: 4RFT 12 FS (115/75) 12 C2B 48 DU (2:1)Read More

Partner WOD: 8 min AMRAP 2 min rest 6 min AMRAP 2 min Rest 4 min AMRAP 2 min rest 2 min AMRAP 2 min rest 1 min AMRAP *DU, HSPU, Pull Ups, PC (205/145), pistols. Organize with partner for max reps 🙂Read More

MetCon: 20 min partner AMRAP 60 HRPU 40 Front Rack Lunge (95/65) 20 over the box-box jump (24/20) 10 STO (185/135) *you go I go. 1 bar (change weights as needed). Every 2nd minute both partners must complete 5 burpees before continuing.Read More