WOD

1) Back Squat Build to heavy 1 rep for day 2) 60-100 Strict Pull Ups. Can be weighted.  

1) Strict Press 5-5-3-3-3 2) AMRAP 12 6 each arm Single Arm DB Thrusters 50, 35 15 V Sit Ups 30 Lateral DB Hops

The 2021 CrossFit Open Starts next Thursday March 11th. Get signed up at www.games.crossfit.com and join in the fun! We will be doing the open... Read More

AMRAP 20 7 Shoulder To Overhead 105, 73 7 Front Squats 105, 73 9 Burpees 9 Box Jumps 24, 20

7 Rounds For Time 14 DB Ground to Overhead 50, 35 (alternating each rep) 25 Abmat Sit Ups

Every 2 minutes X 12 sets Power Clean + Jerk + 4 Back Squats + Jerk

5 Rounds for Time 20 Kettlebell Swings 53, 35 20 KB Front Rack Lunges 30/21 cal Bike or 500/400m Row

1) EMOM 10. Muscle Up/Chest to Bar Pull Up/Pull Up *pick one movement. Rest 5 minutes between 2) EMOM 10. Handstand Push Ups *choose a... Read More

AMRAP 14 5 Deadlifts 225, 155 12 Push Ups 30 Double Unders

7 Rounds for time 10 Power Snatches 75, 55 10 Bar Facing Burpees