Warm Up: (not to exceed 10 minutes) STRENGTH: (45 minutes) The “New” CrossFit Total Establish 1RM for: Clean Bench Press OHS *partner up and utilize the entire class time. Score is combined numbers on all three lifts. You can spend 15 minutes on each lift or decide to spend more on one particular lift.Read More

HERO WOD “Nutts” For Time 10 HSPU 15 DL (250/150) 25 box jumps (30/24) 50 pull ups 100 WB (24/20) 200 DU (500 SU) 400 m run with 45lb bumperRead More

MetCon: Partner WOD For time 400 m run 10-1 (10..9…8…7 etc.) Pull Ups Push Ups Front Rack Lunges (95/65) 400 m run 1-10 Pull Ups Push Ups Front Rack Lunges (95/65) 400 m run *runs to be completed by both partners (RX + sandbag run). Split reps for pull ups, push ups and lunges as...Read More

MetCon 1: (25 minutes to complete all three in this order) 1 x 500 m row 1 x 250 m row 1 x 50 cal row Rest as needed between each set. Record all times. MetCon 2: 9 min AMRAP 35 WB (20/14) 35 DU (2:1)Read More

MetCon: (30 min cut off) 70 GTO (115/75) *every 10 repetitions complete 10 T2BRead More

STRENGTH: 8 min EMOM 8×1 Front Squat @ 90-95% MetCon: For Time 9-6-3-6-9 OHS (135/95) 400 m run between each roundRead More

STRENGTH: (18 minutes) DL 4×7 @ 60-70% MetCon: 5 RFT 9 Push Press (115/75) 6 burpee box jump (24/20)Read More

MetCon: (1minute cut off) “Nasty Girls” 3RFT 50 air squats 7 Muscle Ups/14 C2B/18 Pull Ups/RR 10 HPC (135/95) STRENGTH: (15 minutes)Read More

MetCon: (16 minute cut off) “Nasty Girls” 3RFT 50 air squats 7 muscle ups or (14 c2b/18 Pu/RR) 10 HPC (135/95) STRENGTH: (16 minutes) 5 ME sets of: HSPURead More

MetCon: For Time Partner WOD Buy in: 100 back rack lunge (75/55) 4 rounds of: 40 WB (20/14) 80 DU (2:1) Cash Out: 100 back rack lunge (75/55) *split reps as neededRead More