AMRAP 5:002 Inch Worms + 2 Push Ups6 Lateral Burpee Box Jump Overs 6 Single DB Hang Clean and JerksStrength skill is handstand workIf you are not there yet, or do not want to go upside-down that is fine. we will do press work overhead HS Walk Skill Warm Up:30 HS Hold:20 HS Hold +...Read More

Sunday Funday The girls! on a running clock, with a partner Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-3 rounds 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More

Teams of 4- waterfall style1 Minute at each station for 10 rounds each total 1- Bike2- Burpee3 Ski4 rest9am wod with a partner For Time (with a Partner)200 Wall Ball Shots (20/14 lb) split100 Toes-to-Bars split50 synchronized burpees 25 Man makers how you want to split themRead More

Wods below will be the wods for Friday Night Lights tonight, but if you can’t make it out (we really really really suggest you do, even if its just hang out) you can do the wods during classTrain Harder CrossFit WodRegular class times in the morningPLUSWe will run heats of 8 from 4 to 6:30...Read More

2:00 T-Spine Mash/Extension on Foam RollerThen, at an aggressive pace:20 Plate Ground to Overhead10 Burpees to Plate10 Plate Ground to Overhead 10 Calorie bike SPRINTStrength Every :90 until you complete all 9 sets (13.5 minutes)Split Jerk*4@50%3@60%2@70%[email protected]%[email protected]%[email protected]%4@55%3@65%2@75%*Must perform a 1-second pause in the catch before returning the feet back under the hips. Use the percentages as...Read More

3:00 C2 Machine, Increase speed every minuteThen10 Max height wall balls30 Air Squats wearing glute activation band10 max height wall balls2;00 banded glute activation Back Squat5×5 @ 90% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs...Read More

100 Single Unders15 Ring Rows75 Single Unders15 Empty Bar Good Mornings50 Single Unders10 Hang Muscle Snatches 25 Double UnderNo strength todayWod5 Rounds50 Double unders or 75 singles (you can use this as your doubles JUST FOR TODAY) cant work ahead16/12/10/8/6 Pull Ups (R1=16 pull ups, R2=12, R3=10, R4=8, R5=6)10/8/6/4/2 Hang Power Snatches 135/95lbs Rest 2:00Feel:...Read More

10 Inchworms + Push Up20 Squats with a 2 second hold Then 2 Rounds15 Unbroken Wallballs10 Box Jumps, step down 10 KB SwingsStrength/skillFor Speed:20 ThrustersRest 2:0020 ThrustersRest 2:0020 Thrusters Athlete picks their weight, prioritizing MetCon weights vs. strength work. All reps should be done fast and smooth with minimal grinding at the end of the...Read More

With a partner split how you want 40-30-20 reps for time of:Kettlebell Swing, 70/53Thruster, 95/65ThenAmrap 8 minutes of:10 Bar-facing Burpee6 Ring Muscle-ups (12 pulls, 12 dips sub)3 Rounds for time of:400m Run (if raining one partner row 400, ski 400…. don’t worry about we will figure it out)24 Wallball Shots, 20/14 (split)12 Deadlifts, 245/165 (Split)...Read More

8am enduranceTeams of 2 for cals switching whenever you want.15 Minutes bike15 Minutes row 15 Mintues ski9amSolo 7 Rounds400meter run1 rope climb (then 7 sets of this complex)1 deadlift 135/951 Hang squat clean1 Front squat 1 Push jerkRead More