2 Rounds10 Scap Pull Ups10 pause squats with empty barbellThenAMRAP 8 Minutes6 Empty Bar Hang Squat Cleans4 Gymnastics Kips (still working on kips, perform 8 ring rows for the next 2 movements)*add a little weight to your bar during this amrapTake the next 10 minutes to build to a squat a clean weight at or...Read More

2 Rounds200m Run15 Wallballs8 Gymnastic Kips6 DB Facing Burpees2 Inchworms Then, in no particular order, perform the movements in the workout to ensure they know how to do them safely and correctly.Test wod “Misfit Chaos”For Time (hard 30 minute cap)40 Toes to Bar40 Alt. DB Snatch 70/50lbs40 Lateral Burpees Over DB40 S-arm DB Thrusters 70/50lbsRun...Read More

Barbell warm up for the snatchStrength 8 Sets1 Snatch Grip Deadlift 1 Hang Power Snatch + 1 Hang Squat SnatchWod4 Rounds of 3:30 with 90 second break between rounds (20 minute wod, be ready to go by 30 after) 10 Strict HSPU22 Wallballs 20/14lbsMax cals any machine ** ScalingSHSPU: Reduce amount, scale for kipping HSPU...Read More

CrossFit Total DayPart of the challenge of CrossFit total is to finish all 3 lifts within an hour. It’s an element that comes into play with this benchmark workout and something you will want to factor in. If you get to class early do some banded activation exercises (monster walks) We are going to jump...Read More

Board warm upTEST: Find your 1 rep max weighted pull*scaling if you are stilling working on strict pull ups-if you have kipping go for one max set (multiple reps) of kipping without pausing-if you dont have kipping go for a few sets of negative (5 second negatives) on the pull up bar or ringsFor the...Read More

Sunday Funday partner wod*run might be subbed for a row if you dont want to run in the rainWod 1 12 Minutes Split how you want30 Db snatches 70/5020 burpees 10 Pull UpsWod 210 Minutes split how you want20 Single arm DB thrusters 70/5020 Toes to bar ***Tossed dumbbell is a 5 burpee team penalty...Read More

Endurance-With partner20 Minutes on bike, switch every minute. Score is calories. No transistion timeIn the remaining 20 minutes-both partners run 1 mile-When BOTH partners are back start to row or ski for cals. Switch whenever you wantScore is Total Cals9am and 10amFor time *do this solo, do 1,2 or 3 workouts or do these as...Read More

Warmup Cardio warm upWod Run 5kOR There will be other options listed but you should really to try to run. Yes we know you could do this at home but will you actually do that? The other option will be one the qualifier workouts posted at games.crossfit.comRead More

4 Rounds*5 Bar Facing Burpees5 Empty Bar Good Mornings5 Hang Muscle Cleans5 Shoulder to Overhead *Rounds 1-2 are with an empty bar, then add weight in rounds 3-4Strength-Lifting while we aren’t we fatigued. Lets see how this goes. Find 1 rep max power clean*when you receive a power clean, you should be in a position...Read More

4×8 Band Pull Aparts (2 rounds palms up, 2 rounds palms down)Then3×3 HSPU or Push Up NegativesThen12-10-8Russian KB Swings Cals Hand stand push up day*There are progressions to everything. We aren’t expecting you to get these right away. This starts with dumbbell presses. StrengthEvery 2 mintues for 8 minutes practice 0″ to 12″ deficit HSPU...Read More