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

MetCon: Clean Eating Challenge Benchmark WOD 15 MIN AMRAP 1000 m row 30 WB (20/14/10) 20 Target burpees (45lb bumper) 10 Bear Complex (75/55;45/33) 20 Target burpees (45lb bumper) 30 WB (20/14/10) AMRAP w/ remainder of time GTO (75/55;45/33)Read More

Skill/STRENGTH: (15 minutes) Rope Climbs MetCon: Tabata (rest 1 minute between exercises) Thruster (45/33) KB SDHP (53/35) Box Jump (24/20) Push up RowRead More

Open WOD 15.1 http://crossfit.comRead More

STRENGTH: (18 minutes) OHS 6×2 @ 80 % 12×1 MetCon: For Time 5-1 DL (135/95) *30 DU between each round 5-1 DL (185/135) *20 DU between each round 5-1 DL (225/155) *10 DU between each round ***2x for SURead More

“Helen” 3RFT 400 m run 21 KBS (53/35) 12 pull ups *stay after class to work on mobility or goat 🙂Read More