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

Strength: (20 minutes) clean and jerk complex 1 power clean + 1 hang power clean + 1 split jerk 1-1-1-1-1-1 MetCon:(For Time) 3-6-9-12-15 Front Squat (115/75) Pull UpsRead More

STRENGTH: (18 minutes) OHS 5×3 @ 80% MetCon: Partner tag in- AMRAP 16 Minutes 8 KBS (53/35) 4 Over the Box-Box Jump *switch each round- count total number of rounds + repsRead More