8am endurance Alternating you go i go25 burpee buy inRow or Ski 200 (each partner)Run 200Row or Ski 400run 400Row or Ski 600Run 600Row or ski 800run 800Row or ski 800run 800row or ski 600run 600row or ski 400run 400row or ski 200run 20025 burpee cash out 9am Crossfit 2 Rounds for time:21 Deadlifts, 185/1357...Read More

Barbell clean warm upStrengthEMOM 15 MinutesR1-5: 3 Power Position Power CleansR6-10: 2 Power Cleans, above knee* R11-15 1 Power Clean, below knee**Additional Notes/Resources: Athletes do not need to drop and reset in the Power Position cleans in rounds 1-5.In Rounds 6-15, all reps start on the floor, and athletes pause for a full 1-second count...Read More

8 minute Amrap10/8 Calorie Row or ski10 Step Ups on 24/20” Box 5-10 GHD back extensionsTake the next 10 minutes to work on your hang power snatchFor Time21 Box Jump Overs 24/207 Wall Walks21 Hang Power Snatches 115/7515 Box Jump Overs 5 Wall Walks15 Hang Power Snatches 9 Box Jump Overs 3 Wall Walks 9...Read More

3×10 Single Leg KB RDL (5/leg)then9-6-3Bar Facing Burpee KB Sumo Deadlift High PullDo a few warm up sets of Sumo Deadlifts Then Sumo Deadlift 2×15Reset your hips low to your starting point on each subsequent rep to ensure they are getting leg drive out of each rep. Additional notes: First set is a lighter warm...Read More

Team workout today. If you really don’t like team wods you can go soloWith 6 ropes we will be starting some teams on ropes and some teams on front squats it make absolutely no difference where you start. Don’t stressAMRAP 7 Minutes40 Single Unders5 Ring Rows30 Single Unders10 Kettlebell Taters20 Single Unders :15 Squat HoldRope...Read More

Barbell warm up for snatchingGet some weight on your bar to get ready for your first setStrength- Start light and build in weight Every 3 minutes for 18 minutes (6 rounds)3 Squat snatches if you are going on the heavier side, 5 squat snatches if you are working on formThese are NOT touch and go....Read More

Sunday Funday Fight Gone bad style. Score is total reps. Not every team needs their own equipment out. Not every team needs their own equipment out. We will be rotating through stations. It makes no difference which station you start at 3 Rounds through this sequence. split how you want. Go in order no matter...Read More

8am Endurance With a partner and a running clock8x400M run- Partner 1 Runs first, then Partner 2 goes when they get back.. Keep alternating. you will run 4 eachTHEN8x500M row.. same way.. you will each row 4, alternateTHEN14×10 Calorie Bike… you will each bike 10 cals 7 times.. alternate.Time is total time it takes you...Read More

10 PVC Pass Throughs20 A-Frame Toe Touches10 Burpees200m Run10 Burpees 20 empty bar front squats Front squat strength 5 sets of 5 between 75 and 85 percent of your one rep maxWod14 Minute Amrap8 single arm devil press 50/35 (alt 4 each arm)16 wall balls 20/1424 Kb swings Feel: GasPace: SustainSplit those Kbs and wall...Read More

400m RunThen4 Rounds*7 High Pulls (clean grip)7 Tall Muscle Cleans7 Power Position Power Cleans First 2 Rounds with an empty barbell, then begin adding weightStrength (20 Minutes) 3×5 Power Position Power Clean 4×3 hang from the knee*you can drop between repsAMRAP 5 Minutes x 3 (start at :30 after, tight timeline today. be ready) 21...Read More