STRENGTH: (15 minutes) Front Squats 3×3 @ 90% MetCon: For Time 12-9-6-3-6-9-12 DL (185/135) HSPU Over the box-box jump (30/24)Read More

Partner MetCon: 5 Min AMRAP 400 m run ME HPC (135/95) 5 Min AMRAP 400 m run ME WB (20/14) 5 Min AMRAP 400 m run ME Burpees 5 Min AMRAP 400 m run ME K2E/knee raises 5 Min AMRAP 400 m run ME DU/SU (3:1) * Each partner will run once, work once in...Read More

MetCon: 15.5 http://crossfit.comRead More

Strength: (14 minutes) 1.) Strict Pull ups- 1 X ME (sx barbell assisted pull up) 2.) C2B- 1 x ME (sx ring rows) 3.) Butterfly- 1 x ME (sx banded) *1 set at max effort at each movement. Rest as needed between movements. Count total reps MetCon: Partner WOD (for time) Buy in: 800 m...Read More

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