WOD

Partner Wod 2 rds- 400 M Farmer Carry, 70/53 or 53/35, 1 person carries, one person walks with partner.  50 Burpee KB jump over 60... Read More

3 rds not for time- :30 HS Hold/ FLR/ Plank 25 Banded Pull a parts  20 Turkish Sit ups, 10R/10L 10 Wrist Nods, 10Supinated Grip/10Pronated,... Read More

On the 5 Minute x 3 sets: 21/15 Cal AB 15 GHD Sit ups/Ab Mat Sit ups  9 DB Box step overs, 20/16” Box, #45/25... Read More

5 sets:  1 Hang Power Clean + 1 Front Squat + 1 Split/Push Jerk Open 13.2 Wod  AMRAP in 10 minutes 5 Shoulder-to-Overheads (115/75 lb)... Read More

3 sets- 400 M Run 50 Double Unders/ 100 Singles AMRAP: Shoulder to OH for remaining time, #135/95 Rest 3 Minutes-

5×4 Back Squats @2201 Pace @ 78% of 2RM CrossFit Games WOD:  “Ringer 1” 30-20-10 AB/Row, Cals Toes to rings/TTB  *Or run for people who... Read More

Teams of 2 AMRAP 24 8 Hang C & J 135/105         Or 95/65  4 Rope Climbs or can     Practice from short rope      On rig with... Read More

5 rds- :30 on/:30 off Double Unders Ab Mat Sit ups/GHD Sit ups Air Squats AB/Row/Ski Ring Rows 

A.) Take 15 min to Work up to a heavy single clean and Jerk B.) 10-1 DB Power cleans #50/#35 #35/#20 After each set of... Read More

Every 3:00 x 5- 400 M Run/500 M Row Amrap for remaining time- 10 push ups  10 Walking lunges  Rest 2:00