EnduranceTeams of 5, waterfall, minutes at each spot. 10 rounds eachBurpee, bike, ski, row, rest9am For Time3 Rounds12 Strict HSPU8 Renegade Rows 50s/35s4 Sandbag Cleans 150/100lbsRest 4:003 Rounds8 Strict HSPU8 Renegade Rows 50s/35s6 Sandbag Cleans 150/100lbsRest 4:003 Rounds4 Strict HSPU8 Renegade Rows 50s/35s8 Sandbag Cleans 150/100lbs Renegade Row: from the top of a push up...Read More

2:00 Pigeon Pose (1:00/side)-Then-21-15-9Calorie Row PVCVery Light DB ThrustersStrengthBack Squat 8×3 at 60% of 1RM AMRAP 7 Minutes7 Calorie Row 7 Thrusters 65/45lbsExtra-with a partner22 minutes alternating every minuteRow, bike or ski for calsRead More

First day in new building. Park in front, use side door south side of building. Don’t park by the house, park on the grass in front of the warehouse.Wod might be slightly modified. NO THROWING DUMBBELLS IN THE NEW GYM. if you have to throw it, its too heavy for you to control. 3 Rounds10...Read More

Strength: 5 x 5 deadlift WOD: 13 min AMRAP *20 Single DB Hang Clean & Jerk 200 M Run 5 burpees*10 each arm, split how you wantRead More

In Teams of 3:EMOM 9 minutes, rotating (3 rounds at each station)P1- :50 bike @ sustain paceP2- :50 Burpees @ sustain paceP3- :50 Leg SwingsWod-30 Minutes- team of 3Bike as many cals as possible MUST switch every 20 seconds- not including transition. so if you jump on the bike at 24 second… bike until it...Read More

Park in front please! Teams of 3-Wod 1- 10 minutesEntire team runs 800m with a sandbag, slam ball, or wall ball- switch as needed-Remainder of the time is max reps of wall balls Wod 2- Lets Liftentire team has 8 minutes to find a 1 rep max squat clean- start moderately heavy, you should be...Read More

8am endurance Remember this one…. nice steady paceTeams of 3. all partners working at the same time. if we have more than 24 people we will switch it up a little bit. 1 person will be on every machine 13 minutes at ski, row, bike… **if we have more than 24 people we will do...Read More

2022 CrossFit Open starts NOW go to games.crossfit.com to see the workout!!!!!!!!!!!Read More

1:00 PVC Pass Throughs-Then-Every 2 Minutes for 8 Minutes8/6 bike cals6 Light Power Snatches 4 Lateral Bar Burpees Strength/skillEMOM 10 Minutes 1 Power Snatch @ 70-80%Wod15-12-9Bike CaloriesPower Snatch 75/55lbs Lateral Bar BurpeesExtra- run or row slowly 3000 meters.Read More

Does today look a little easy.. it is, Friday is going to be tough! Lat Smash 2:00 / SideThenAMRAP 5:0020 Goblet Lunges15 Alternating DB Snatch10 Strict Pull-ups/Ring Rows Max Double Unders in time remaining StrengthEMOM 10 Minutes2 Back Squats @ 70%+ Start at 70% and add weight as desired if it feels good.WodAMRAP 10 Minutes15...Read More