Overhead Squat 5-4-3-2-1 Finisher: Tabata Hollow rocks WOD Guidance: Build up to heavy set of 5 and add weight as you build towards heavy single. Newer athletes focus on technique and not weight.Read More

“Filthy Fifty” 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/26) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders WOD Guidance: Classic CrossFit chipper benchmark workout. This is a good test of your fitness. Workout needs to be...Read More

20 Min AMRAP 400m Run 10 T2B 5 Clean & Jerk 185/135 WOD Guidance: Clean and Jerk weight should be on the heavier side and should be challenging. Slow down and focus on technique through these reps and ramp up the intensity on the runs and T2B.Read More

Strength/Skill: 20 Minutes to establish heavy-ish 4 rep deadlift. Newer athletes focus on technique not weight. 10-20-30-40 Wall Balls 20/14 Deadlifts 135/95 *10 min Time cap WOD Guidance: Choose wall ball weight that you can do 15-20 reps unbroken when fresh. Deadlift should be light but that’s not an excuse to let form slip. Don’t...Read More

“Slimer” 6 Rounds for reps 1 Min Row For calories 1 Min Burpees 1 Minute Box Jumps Rest 1 Min WOD Guidance: Find a steady pace and push yourself outside of your comfort zone. Keep a running total of reps each round and write it down during minute rest period. Try to have as little...Read More

Strength/Technique: 6 min EMOM of 1 squat clean and 2 Push jerks. For Time: 500m Row 5 Clean & jerks 155/105 1 Rope Climb 400m Row 4 Clean & Jerks 155/105 2 Rope Climbs 300m Row 3 Clean & jerks 155/105 3 Rope Climbs *10 min Timecap WOD Guidance: Clean and Jerk should be moderate...Read More