For Time: 20 Burpee Box Jump overs 24″/20″ 30 pull-ups 20 Burpee Box Jump overs 20 C2B Pull-ups 20 Burpee Box Jump overs 10 Bar Muscle-ups 20 Burpee Box Jump overs *Via CrossFit Village Berwyn WOD Guidance: Pace yourself on burpee box jumps and don’t come out too fast and redline. If you cannot do...Read More

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Strength/Technique: 6 Min EMOM of 3 Devils Presses 10 Min AMRAP 6 Devils Press (athletes choice) 10 alternating dumbbell step-ups (24″/20″) WOD Guidance: New movement the devil press. During EMOM using different weight to challenge yourself. Choose weight in WOD where you can complete at least reps unbroken when fresh. For step-ups dumbbells can be...Read More

Strength/Technique: 10 Min EMOM of 3 position clean (deadlift bar, Position 1: clean from high hang, position 2: clean from mid thigh, position 3: clean from the floor. All cleans are squat cleans. “Grace” For Time 30 Clean & Jerks 135/95 WOD Guidance: CrossFit benchmark test. Choose weight you can cycle through at least 5...Read More

Front Squat (3 Second pause in bottom) 2-2-2-2-2 Finisher: Coaches choice. WOD Guidance: Build to heavy double before starting first set. Partner up and have partner count for you to hold you accountable. Rest as needed between setsRead More

40 Min AMRAP 800m Run 20 GHD Sit-ups 5 Ring Muscle-ups WOD Guidance: Long WOD so find a steady pace you can hold. If not familiar to GHD sit-ups reduce reps to 10 or scale range of motion. Would like to see everyone on GHD unless limitation. If you cannot perform ring muscle-ups sub for...Read More

Macho Mile 4 Rounds 400m Run 4 rounds of “Macho Man” @95/65 Macho man = 3 power cleans+3 front squats+3 jerks Via CrossFit Tilt WOD Guidance: Choose weight that you can do each round (3 PC, 3 FS, 3 jerks) unbroken without setting the bar down.Read More

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“Nancy” 5 RFT 400m Run 15 Overhead squats 95/65 WOD Guidance: Benchmark workout to test you fitness. Choose weight for OHS that you can do 15 reps unbroken when fresh or reduce load or reps. If 400m pace when fresh is longer than 2:30 choose shorter distance.Read More

Strength/Technique: 10 Min E2MOM perform 2 Deadlifts. Teams of 2 6 Min Echo Bike Cals Rest 2 Min 6 Min Row for meters Rest 2 Min 6 min 100m Sprints WOD Guidance: Warm up to heavy double before starting EMOM. Perform 2 reps every 2 minutes for 10 minutes. Try to add weight each set.Read More