WOD

EMOM 30 Min 1: Box Jumps 30, 24 Min 2: Overhead Squats Min 3: Toes to Bar Work for 30 seconds each minute. rest 30... Read More

AMRAP 12 30 Double Unders 14 Kettlebell Swings 53, 35 12 Push Ups In 6 minutes (no break) build to max clean and jerk

Don’t forget to get over to games.crossfit.com and get registered for this year’s CF Open! (ps it’s worth an extra 5 points for the challege)... Read More

bonus wod week 4 50 man makers for time class 1) 12 minutes build to max: Power Clean + Push Press 2) Front Squat build... Read More

AMRAP 5 Bike cals AMRAP 7 Burpees AMRAP 5 Power cleans 135, 95

1) Seated (floor) double KB alternating arm strict press 3×12 (6 each side) 2) Strict press 3×5 @65-70% 3) Back Squat 4×3 @ 85%

Daily challenge bonus for Thursday……. come to do class and find out class wod. 6k row with partner

1) Build to 3 rep hang power clean max 2) AMRAP 10 6 Hang Power Clean  115, 80 8 Deadlift 10 Push Ups

1) Deadlift  5×3@85% 2) 100 Strict Pull Ups

Bonus wod for week 3. Weightlifting Total Build to 1 rep max snatch Build to 1 rep max clean and jerk Class. For Time 60... Read More