STRENGTH: (15 minutes) Back Squat 2×5 @ 85% *rest at least 5 minutes between sets MetCon: For Time 4 RFT 9 HSPU 15 Box Jump Over (24/20) 21 WB 20/14Read More

STRENGTH: (18 minutes) 1 clean + 1 hang clean 1-1-1-1-1-1 (Work up to 90 % clean) MetCon: 9 min AMRAP 6 T2B 9 HPC (135/95) 6 C2BRead More

Attention all athletes: No WOD today. Come out to Maverick CrossFit between 8-3 pm to support all COI athletes competing !!!!Read More

STRENGTH: (24 minutes) Bench Press 3 X 12 @ 60 % MetCon: 12RFT 4 Russian KBS (53/35) 4 Burpee box jumps (24/20) 4 pistols (sx 1 foot deck squat/pistol target/banded/2 foot deck squat/goblet squat) *athletes competing in Egan are encouraged to come in and Row and mobilize at regular class times 🙂Read More

STRENGTH/SKILL: (18 minutes to Complete with running clock. Rest as needed between sets) 4 x 30 second hollow hold 2 X 25 reps RDL (65/55) 4 X 30 seconds arch body rocks MetCon: For Time 400 m run 30 UB WB (20/14) 30 T2B 400 m run 20 UB WB (20/14) 20 T2B 400 m...Read More

STRENGTH: Back Squat 6×2 @ 80% MetCon: 7 minute AMRAP Ascending Ladder 1 GTO (115/75) 10 DU (2:1) 2 GTO (115/75) 20 DU (2:1) 3 GTO (115/75) 30 DU (2:1) Etc..Read More

STRENGTH: (22 minutes) 2 push Jerk + 1 split Jerk 1-1-1-1-1-1-1 *work up to 90% of push jerk. From floor. MetCon: For Time 1000 m Row Rest exactly 1 minute.. Then.. 5 rounds of 9 burpees 9 C2B * Do not pace row. Score is total time.Read More

STRENGTH: (20 minutes) Back Squat 4×4 @ 85% MetCon: For Time 2-6-10-14-10-6-2 OHS (75/55) Box Jumps (24/20)Read More

Partner WOD: Buy In: 100 burpees over partner in low plank 10 rounds of: 10 KB SDHP (53/35) 10 HSPU Cash Out: 10 alternating 200 m sprintsRead More

STRENGTH: TABATA RDL (45/33) Hollow hold Arch body MetCon: For Time 20-18-16-14-12-10-8-6-4-2 WB (20/14) *all sets must be unbroken. WB must start from floor for each set. If athlete has to break or misses rep set should be re-done.Read More