STRENGTH: Squat Cleans (15 minutes) 4×2 @90 % MetCon: For Time 800 m Run 100 Push Ups 50 Box Jumps 100 Sit Ups 800 m RunRead More

STRENGTH: (20 minutes) Push Jerk 4×2 @ 90% Split Jerk from back rack 4 x 1 @ same weight as above (technique) MetCon: 3RFT 15 Front Squat (95/65) 15 Push Press (95/65) 15 C2b        Read More

Skill: 15 minute to work on: T2B, K2E, HSPU, MU,  or progression MetCon: TABATA Goblet Squats (53/35) Row for Cal K2E Power Cleans (135/95)            Read More

STRENGTH: (22 minutes) Back Squats 4×2 @ 90% 1xME @ 80 % MetCon: (For Time) 21-15-9 DL (225/155) Ring Dips      Read More

STRENGTH: (20 MINUTES) SNATCH 2-2-2-2-2-2 @ 80% MetCon: 4 Min AMRAP  15 Thrusters (75/55) 30 DU/60 SU *Rest 1 Minute 3 Min AMRAP 10 Thrusters (95/65) 30 DU/60 SU * Rest 1 Minute 2 Min AMRAP 5 Thrusters (115/75) 30 DU/60SURead More

 12 Days Of CrossFit: For Time (Don’t forget to wear your Christmas Gear) 1 Rope Climb/1 wall walk 2 Pull Ups/Ring Rows 3 HSPU 4 Lateral over the bar burpees 5 Front Squat (135/95) 6 Push Jerk (135/95) 7 T2B 8 KBS (53/35) 9 Box Jumps 10 KB Snatch-alt (53/35) 11 Tire Flips 12 OH...Read More

STRENGTH: (20 minutes) Front Squats 4×3 @ 80% 2×2 @ 90% MetCon: 3RFT 400 m Run 21 WB 12 Burpee over the box-box jumps      Read More

Skill/Strength: (20 Minutes to Complete) 500 m Row 7×7 Strict Pull Ups MetCon: “DT” 5RFT 12 DL (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) In honor of USAF SSgt Timothy P. Davis, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy...Read More

SKILL: (20 Min) Rope Climbs MetCon: 20 MIN Partner AMRAP 20 Partner Med Ball Squat Tosses (5 yards apart) (20/14) 30 Partner Med Ball Sit Ups 400 m Med Ball Partner Run *If Med Ball Hits the ground during Med Ball Squat Tosses both partners must complete 10 Burpees each:)Read More

STRENGTH: (16 MIN) E2MOM @ 80% of PC 1 Power Clean + 2 Front Squats + 1 Split Jerk 1-1-1-1-1-1-1-1 MetCon: For Time Buy In: 14 C and J (135/95) 7 Rounds of: 5 C2B Pul Ups 10 HRPU 15 Jumping Squats Cash Out: 14 C and J (135/95)Read More