WOD

25 Min AMRAP 500m Row 10 Clean & Jerk 95/65 50 Double Unders 10 SDHP 95/65 WOD Guidance: Clean & Jerk and SDHP weight should... Read More

3 RFT 15 Power Clean 115/75 15M Front Rack Lunge 115/75 15 Push Press 115/75 3 Rope Climbs *Via CrossFit Linchpin WOD Guidance: Power clean... Read More

Strength/Technique: 20 Min to build to heavy 1 Rep weighted pull-up “Amanda” 9-7-5 Ring Muscle-ups Squat Snatch 135/95 *10 Min Timecap WOD Guidance: This is... Read More

5 x 400m Run Rest periods will be as long as it takes to complete 400m run. WOD Guidance: Push yourself out of your comfort... Read More

Thruster 5-4-3-2-1 Finisher: Tabata Thrusters w/empty barbell WOD Guidance: Use the heaviest weight you can for each set. Score will be heaviest weight used. Newer... Read More

Clean & Jerk 1-1-1-1-1 Finisher: Coaches Choice WOD Guidance: Use the heaviest weight you can for each set. Newer athletes focus on technique not load.

Hero “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 Knees to Elbow 7 Deadlifts 245/175 7 Burpees 7 KB Swings 70/53 7 Pull-ups... Read More

For Time: 1 Mile Run Then 3 rounds of: 15 Box Jumps 30″/24″ 25 Ab-at Sit-ups 50 Double Unders *20 Min Timecap WOD Guidance: If... Read More

Strength/Skill: 20 Min to build to a 4 RM bench press. In between sets of bench press perform 5 pause back squats with light weight.... Read More

Strength/Technique: 20 Minutes to work up to a heavy complex of: 2 Hang Power Clean + 1 squat clean 6 Min AMRAP 6 Hang Power... Read More