Strength/Skill: Work up to heavy Thruster. 6 min EMOM 2 thrusters . Use weight higher than what you use for WOD. Fran 21-15-9 Thrusters 95/65 Pull-ups *8 min time cap WOD Guidance: This is a classic CrossFit benchmark test. This workout should be a sprint from start to finish. Choose thruster weight you can cycle...Read More
Deadlift 2-2-2-2-2 Finisher: 5 Min AMRAP 100m sprint 10 Hand release push-ups 10 Air Squats WOD Guidance: Build up to challenging weight before you start sets of 2. Rest as needed between sets.Read More
Buy In : 1500m Row 50 MB Cleans 20/14 40 T2B 30 Box Jumps 24″/20″ 20 Power Snatches 95/65 10 Strict Press 95/65 Cash Out: 150 Double Unders WOD Guidance: This is a long chipper workout and it’s best to find a steady pace and keep moving. Don’t go all out on row and choose...Read More
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
