WOD

  20 AMRAP Partner WOD   Partner 1 10 Dumbbell Snatches each arm (50, 35) 50 Foot Banded Run Partner 2 As many push ups... Read More

“The CrossFit Total”   1RM Back Squat 1RM Shoulder Press 1RM Deadlift “The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any... Read More

15 minutes to establish 3RM Hang Squat Clean   WOD 4 Rounds every minute on the minute  Burpee Box Jump Kettlebell Swing (1.5pood, 1 pood)... Read More

WOD Max Pushups – 2 Minutes   For Time: 50 Sumo Deadlift High Pull 30 Thrusters 800m Run 50 Sumo Deadlift High Pull 30 Thrusters... Read More

  Just Do IT! Deadlift – 3-3-3-3-3-3 Weighted Abmat Sit-ups  3×20 Tabata supermans

Big Bad Steve is turning the Dirty 30 today.  Lets all help him realize how old he is with a kick ass WOD!   “The... Read More

Push Jerk   3-3-3-1-1-1   WOD 3 Rounds for time 12 Push Jerks  (155/115) 100ft Bear Crawl  

WOD   15 AMRAP 200m Run 2 Overhead Dumbbell Squats (left and right)  *increase by 2 reps on each arm each round   Close Out... Read More

        Back Squat 5-5-5-3-3-3   Tabata –  Bodyweight Row / Abmat Sit Ups

Partner WOD “10,000” 20 Burpees 10,000/7,000 pounds Ground to Overhead 20 Burpees ~post weights and times to comments   Teams will need to strategize the... Read More