WOD

Coaches Choice

“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... 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... Read More

Strength/Technique: Snatch Complex: 10 min EMOM, 3 position snatch DL (below knee, above knee, to the hip), 1 Snatch pull (arms stay straight), 1 Snatch... Read More

Bear Complex 2-2-2-2-2 Bear Complex = Power Clean, Front Squat, Push press, Back Squat, Push press No Squat Clean, must power clean then front squat... Read More

30 Min AMRAP 400m Run 10 Deadlift 95/65 10 Front Squat 95/65 10 Push Press 95/65 15 Cal Row WOD Guidance: All barbell movements in... Read More

GoT Throwdown

Hero “McGhee” 30 Min AMRAP 5 Deadlift 275/185 13 Push-ups 9 Box Jumps 24″/20″ WOD Guidance: Corporal Ryan C. McGhee, 21, was killed in action... Read More

5 RFT 5 Strict HSPU 10 Strict pull-ups 100 ft Walking lunge 20 Ab-mat sit-ups Via CrossFit TILT WOD Guidance: Choose version of movements that... Read More

Strength/Technique: 7 Min EMOM of the following complex 2 clean pulls + 1 Squat clean + 2 Push press. 10 Min AMRAP 10 Hang Cluster... Read More