3 RFT 800m Run 15 SDHP 115/75 15 OHS 115/75Read More

Strength/Technique: 6 min EMOM of 1 Strict press + 2 Push press + 1 Push jerk 8 Min AMRAP 20 Double Unders 7 T2B 5 BurpeesRead More

Coaches ChoiceRead More

Strength/Technique: 6 Min EMOM of 2 Hang power cleans + 1 Squat clean Elizabeth 21-15-9 Squat Clean 135/95 Ring DipsRead More

OPEX Lactic Test 3 Rounds 250m Row 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 250m Row Rest 12 minutes between each round WOD Guidance: This WOD should be done at 100% effort. This WOD will test your body’s ability to recover. How much you fall off...Read More

Back Squat 5-5-5-5Read More

400m Run 1k Row 100 Double Unders 800m Run 750m Row 75 Double Unders 1 Mile Run 500m Row 50 Double UndersRead More

3 RFT 15 Power Cleans 135/95 15 Thrusters 135/95 1k Row 25 Min Timecap *CrossFit Main Site WOD 6 May 19Read More

Coaches ChoiceRead More

5 RFT 10 Hang power cleans 115/75 8 Front Squats 115/75 6 Push Jerks 115/75Read More