“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

STRENGTH: (20 minutes) 2 Push Press + 1 Split Jerk 1-1-1-1-1-1 MetCon: 5 Min AMRAP 15 T2B 15 Burpee *rest 2 1/2 minutes 5 Min AMRAP 15 Box Jumps 15 KBS (53/35)Read more