Skill: 20 Min to Establish Max Distance Broad jump. **Log your distance on the white board** https://www.youtube.com/watch?v=MwiI72uFzNI WOD: 3 RFT 70M Broad jump 7 Weighted Strict pull-ups w/medball 20/10 7 Strict HSPU 7 Strict Ring DipsRead More

Grace 30 Clean & Jerks 135/95Read More

1.5 Mile Run Rest 5 Minutes 1 Mile Run Rest 4 Minutes 800 m Run ***Log all three times***Read More

Deadlift 7,000 lbs/5,000 lbs Squat 5,000 lbs/3,000 lbs (Any Squat can be used) Press or Jerk 3,000 lbs/1,500 lbs 50 Chest to Bar Pull-ups 50 De-Load Push-ups 50 Med Ball Sit ups 20/14 **Break up as needed**Read More

Coach’s ChoiceRead More

7 RFT 200m Run 1 Rope Climb 3 OHS 135/95 5 Deadlift 245/195 7 Burpee Box Jumps 30”/24”Read More

Mobility: 30 Min of mobility work, from the bottom of the feet all the way up. WOD: 9 MIN AMRAP Min 0-3: 10 Wall Balls 20/14 7 Push-ups Min 3-6: 10 Ab-Mat Situps 7 KB Swings 45/26 Min 6-9: 10 Overhead Jumping Air Squats (PVC pipe) 7 BurpeesRead More

Strength:  20 Min to work on snatch technique.  Experienced athletes work towards a heavy single if form is on point WOD: LIFT UP AUTISM “Lift up Luke” 5 Min AMRAP 4 Power Cleans 155/105 24 Double Unders 10 Pull-ups https://www.liftupautism.com/ **Our box is a registered affiliate for this fundraiser.Read More

Crossfit Games Open 12.3 18 Minute AMRAP 15 Box Jumps 24”/20” 12 Push Presses 115/75 9 T2BRead More

10 HSPU 20 Pull-ups 30 Thrusters 95/65 40 OHWL 45/25 50 Push-ups 40 OHWL 45/25 30 Hanging power Cleans 95/65 20 Pull-ups 10 HSPURead More