Coaches ChoiceRead More

“Chelsea” 30 Min EMOM 5 pull-ups 10 Push-ups 15 Air Squats Score is last total round complete and number of reps in incomplete roundRead More

15 Min AMRAP 15 KB Swings 70/53 10 Curtis P’s 95/65 (1 rep = 1 PC, 1 lunge each leg, 1 push press 100m OH Plate Carry 45/25Read More

Strength/Technique: 20 Min to work up to heavy cluster (Squat clean to thruster) Annotate score 10 Min AMRAP 100 ft farmers carry 5 burpees Men use 2, 50 lb Dumbells/53 lb KB’s Women use 2, 35lb Dumbells/35 lb KB/s Via CrossFit LinchpinRead More

4 Min AMREP 400m Run Max SDHP 95/65 Rest 2 Min 4 Min AMREP 400m Run Max Deadlift 135/95 Rest 2 Min 400m Run Max Power Snatch 95/65 Rest 2 Min 400m Run Max Push Jerk 135/95Read More

Back Squat 1-1-1-1-1Read More

31 Heroes WOD With a partner 31 Min AMRAP 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30″/24″ Partner #1 works on AMRAP while partner #2 runs with 25/25 sandbag. Switch off and continue where partner left off in AMRAP.Read More

Clean 1-1-1-1-1Read More

“Filthy Fifty” 50 Box jumps 24″/20″ 50 Jumping pullups 50 KB Swings 45/26 50 Steps walking lunge 50 Knee 2 elbow 50 push press 45/35 50 Back extensions 50 wall ball 20/14 50 burpees 50 Double undersRead More

15 Min AMRAP 27 Double Unders 21 Hang squat Clean 95/95 15/12 Cal row 9 Push Press 95/65Read More