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

MetCon: Super Tabata DU/SU HRPU SDHP (75/55) WB (20/14) Box Jump (24/20) Split Jumps/Walking LungeRead More

MetCon: Open WOD 15.4 http://crossfit.comRead More

STRENGTH: (15 Minutes) DL 7-5-3-3-3 Work up to 80% MetCon: Team MetCon: All members must complete: 50 cal row 75 ab mat sit ups 50 Thrusters (45/33) * all teams must end by standing on same 24″ boxRead More

STRENGTH: (20 minutes) 2 Push Press + 1 Split Jerk 1-1-1-1-1-1 MetCon: 5 Min AMRAP 15 T2B 15 Burpee *rest 2 1/2 minutes 5 Min AMRAP 15 Box Jumps 15 KBS (53/35)Read More

STRENGTH: Front Squat (15 minutes) 4×4 @ 80 % MetCon: (25 minute cut off) 15RFT 4 C2B/pull ups 8 push ups 12 air squatsRead More

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