STRENGTH: (22 minutes) Snatch 3-3-2-2-1-1-1 *Not TnG. 5-7 seconds between repetitions. MetCon: 5 RFT 9 HSPU 15 DL (155/105) 21 Mountain climbersRead More

Partner WOD 3 minutes of ST0 (95/65) Rest 1 minute 3 minutes of WB (20/14) Rest 1 minute 3 Minutes of DU Rest 1 minute 3 minutes tire flips Rest 1 minute 3 minute K2E *record total scoreRead More

STRENGTH: (18 minutes) Work up to heavy complex 1 snatch balance + 1 OHS 1-1-1-1-1 MetCon: For Time 500 m row 10 rounds of Cindy 5 pull ups 10 push ups 15 air squatsRead More

STRENGTH: (16 minutes) Back Squat 6×2 @ 80 % MetCon: 5 min AMRAP 400 m run ME bear complex with remainder of time (115/75) * rest 1 minute 4 min AMRAP 300 m run ME Thruster with remainder of time (115/75) *rest 1 minute 3 min AMRAP 200 m run ME GTO with remainder of...Read More

STRENGTH: (30 minutes) Push Press 5×2 @ 85% Deadlift 3×10 @ 55% MetCon: For Time 100 KBS 200 DU (2:1) *split however you want 🙂Read More

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