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4 RFT 200m Farmers carry (Choose challenging weight both hands) 9 Push press 135/95 15 Power Cleans 135/95 21 Burpee Box Jumps 24″/20″ WOD Guidance: This WOD is intended to be heavy and long so choose a weight that will challenge you throughout. This WOD will be a grind and test your will. Push though...Read More

Benchmark “Cindy” 20 Min AMRAP 5 pull ups 10 Push-ups 15 Air Squat WOD Guidance: This is a classic CF benchmark workout intended to test your fitness. Find a version of the movements that you can do the reps unbroken with ease when fresh throughout the first rounds. Put more focus into the mechanics of...Read More

Strength/Technique: 6 Min EMOM 3 Thrusters 21-15-9 Deadlift 225/155 Thruster 95/65 *via CrossFit Linchpin WOD Guidance: During the EMOM work up to heavy 3 rep thruster. Focus on technique over weight and add weight each minute to build up to WOD. This WOD is intended to be finished within 6-10 minutes so choose a weight...Read More

Strength/Skill: 10 min EMOM 5 HSPU. WOD: 5 Rounds Min 1 Cals on bike or row Min 2 Max Ab-mat sit-ups Min 3 Max Burpees Rest 1 Min between rounds WOD Guidance: For the HSPU work on technique (Box HSPU, wall kick ups, HS Holds etc.) or if experienced, challenge yourself with strict or deficit...Read More

Front Squat w 3 second pause at bottom 2-2-2-2-2-2 Finisher 5 Min AMREP 3 Front squat ( use 40% ish of weight used for pause squats) 10 Double/single unders 6 Front Squat 20 Double/single unders 9 Front squat 30 double/single unders Keep adding 3 squats and 10 double/single unders each round Score is total Front...Read More