WOD

For Time with a partner (cap 20) 100 Pull Ups 50 Burpee wall ball throw over box 150 Deadlifts 135, 95 50 Burpee medball throw... Read More

1) Back Squat 3×4 + 0-10# from last Friday 2) Deadlift 3-3-2-2

EMOM 20 minute 1 – :50 Row, cals minute 2 – :40 double unders minute 3 – :30 kettlebell swings  53, 35 minute 4 –... Read More

1) Build to heavy 2 hang power clean + 1 jerk 2) For Time 25-20-15-10-5 cals bike 50-40-30-20-10 abmat sit ups

5 Rounds for max reps.  NFT Strict Press @ 40-50% body weight Strict Pull Ups

**Regular schedule all day** The CrossFit community at large has always made a point to honor the men and women of our Armed Services and... Read More

For Time 2 Rounds 400m Run 25 Shoulder to Overhead 135, 95 2 Rounds 400m Run 50 Push ups

1) Single Leg RDL weighted each hand (kb or db) 2×15 each leg 2) Back Squat 3×4@80% 3) Narrow stance Back Squat 2 x 10... Read More

3x800m Run.  Rest 2 minutes between sets 5x200m Run.  Rest 1 minute between sets

15 minute Up Ladder 3-6-9-12… Power cleans 135, 95 Chest to bar Pull Ups