WOD

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

AMRAP 20 400m Run together 10 Pull ups 10 Deadlift + Power clean & jerk  155, 105

Daily bonus challenge Friday only extra 2 points:  1 mile run 1) DB Row 5×8 each arm 2) NFT. 70 abmat situps 30 V sit... Read More