3 Rounds2 Inchworms4 Push Ups8/6 Calorie Row12 Jump Squats3 short pieces today with the 3rd being optional.. but your rower will already be out so why not give it shot. Strength- this is going to burn2 Rounds1:00 Max Rep Back Squat at 40% of 1RMRest 4:00 AMRAP 7 Minutes5 Toes to bar 8 Thruster 75/55lbsOptional...Read More

Warm up is a barbell warm up for snatches. We would like you to do snatches for the workout but if injury is preventing that another way to to get the bar overhead is to clean and jerk it. Just don’t avoid snatching because you dont like it. Wod- The workout is NOT necessarily for...Read More

Barbell Warm up for the cleanWe will give you time before starting the clock to build up in weight a little bit. Strength From 0-7:00Find a 1RM Power CleanRest/weight change from 7:00-8:00From 8:00-10:00 Max Rep Power Cleans @ 80% of the 1RM found before*looking for 12 plus reps total in the two minutes We are...Read More

Time for some shoulder and handstand practice work again today. If you have no desire to walk on your hands, thats fine. We have pressing and holds to build shoulder strength. Warm up3 rounds20 pass throughs 50 Meter walk with plate overhead locked out1 Wall walk Strength skill Option 1 (if you want to handstand...Read More

Warm upRounds 10 A-Frame Toe Touches8 squat cleans :30 Squat Hold10 split or push jerks10 Jump Squats Take 10 minutes to build to your clean and jerk weightScore is pass/no pass. Pass is no misses on your clean and jerk at the correct percentage. Every 5 Minutes for 30 Minutes24/19 Cals on bike3 Clean and...Read More

On a running clock with no breaksWith a partner complete 75 wall balls75 burpees100 doubles (or 200 singles) 100 lunges unweighted 1 mile run together100 lunges unweighted 100 doubles 75 burpees 75 wall ballsRead More

8am EndurancePartner run- you go i go4×800 (2 each)2x 1 mile (1 each)4×800 (2 each) 9am and 10am These saturday wods can be done as partner wods. A few numbers might change but for the most part they will be similar. 21-15-9 reps, for time of:Strict Handstand Push-upClean & Jerk, 115/75 lbsRest 5 Minutes 3...Read More

20 Empty bar good mornings into2 Rounds:30 Push Ups:30 Single Unders, left foot only:30 Single Unders, right foot only:30 BurpeesRest 1:00IntoStrength You will have time to work up to working weight which will be in that 80-90 percent rangeEvery Minute on the minute for 10 Minutes (1) 1&1/2 Deadlift*one full deadlift, lower the bar halfway...Read More

Warm Up-2 Rounds10 Ring Rows10 3-Count Pause OHS Squats12 lunges12 A frame toe touches Strength/skill3 sets of 12 push pressThe goal with this strength today is to be proficient with barbell cycling MetCon weights, not maximal loads. Athletes should be working on “prettying up” their barbell movement. One moderately heavy set of 12 unbroken push...Read More

Today is more handstand work. PLEASE still come into the gym even if you have no interested in learning handstand walks or handstand push ups. Crossfit is scalable. there is always something to do. We will work on overhead presses if you are not interested in handstand work3 Rounds8 Scap Push Ups8 PVC Pass Throughs40...Read More