Strength/Skill:  Burgener warm-up “Fran” 21-15-9 Thruster 95/95 Pull-UpsRead More

Bear Complex W/out dropping the bar, complete the following sequence seven times 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press *Use a challenging weight, rest as needed between each setRead More

30 Min AMRAP 10M (30 Ft) Handstand walk 20 Cal Row 50 Double Unders *If athletes cannot handstand walk 60 second handstand hold*Read More

15 Min AMRAP 6 HSC 95/95 8 Push Press 95/65 10 SDHP 95/65Read More

Valentines Day Partner WOD 30 Partner Burpees (partner holds plank and other jumps over) 100 Partner Wall Balls 20/14 100 Pull-ups 1 Mile Run w/Med ball (Must run together and can pass med ball back and forth) **Break up as needed**Read More

Take 20 min to establish Max height Box jump (put on whiteboard with WOD score) 6 Min AMRAP 7 T2B 7 Box Jumps 20″ 25 Double UndersRead More

Deadlift 5-5-5-5-5Read More

Hero “Abbate” Run 1 Mile 21 C&J 155/105 Run 800M 21 C&J 155/105 Run 1 Mile 45 Min TimecapRead More

Nancy 5 RFT 400m Run 15 OHS 95/65Read More

Strength: 15 Min to establish 2RM Thruster(Write weight on board) Crossfit Open 12.5 7 Min AMRAP 3 Thrusters 100/65 3 C2B Pull-ups 6 Thrusters 100/65 6 C2B Pull-ups 9 Thrusters 9 C2B Pull-ups Cont…….Read More