WOD

EMOM 9 2 Power Snatch EMOM 9 Power Clean & Push Jerk + Power Clean & Split Jerk

1) Back Squat 3 @ 70% 3 @ 80% 3 @ 90% 3 pause @ 70% 3 pause @ 70% 2) Extra mobility & activation... Read More

3 Rounds AMRAP 3 20 Double Unders 6 Alternating One Legged Squat AMRAP 2 3 Handstand Push Ups 6 Toes to Bar Congratulations going out... Read More

4 Rounds AMRAP 3 Rest 1 1 Muscle Up 3 Push Press (135, 95) 5 Burpees

Clean and Jerk 1-1-1-1-1-1-1 *increasing weight attempting for heavy singles, if lifts become weakened drop back down in weight to complete the next heavy single. ... Read More

1) Back Squat  week 5 base off 100% of 1RM 5 @ 65% 5 @ 75% 5+ @ 85% 5 pause @ 65% 5 pause... Read More

Up Ladder 15 Minutes 10 Double Unders 2 Toes to Bar

AMRAP 12 10 Deadlift (135, 95) 12 Hand Release Push Ups

*Regular schedule all day Row 10×300 meters Molly and Kristin took first place in the girls rx division at Saturday’s competition held by CrossFit Resilience.... Read More

For Time  (cap 20) 60 Wall Balls 20, 14 50 Toes to Bar 40 Power Cleans 95, 65 30 Knees to Elbow 20 Thrusters 95,... Read More