2 RFT1k Row50 Air Squat30 Ring Dips10 Strict HSPURead More

Strength/Skill:   25 Min to build to a 2 RM bench press WOD:10 min running clock Buy In 150 Double Unders then AMRAP of:12 Wall Balls 20/148 C2B Pull-upsRead More

Monday – May 13, 2019 4 Rounds for Reps 1 Min MAX Alternating  Dumbell power Snatches 50/351 Min MAX T2B1 Min MAX Echo Bike Cals1 Min MAX KB Swing 53/531 min restRead More

Coaches ChoiceRead More

Strength/Technique: 20 min to work up to max 1 Rep thruster. 4 Rounds 1 Min Max Push-ups 1 Min Max Thruster 95/65 1 Min Max T2B 1 Min Echo Bike Calories 1 Min Rest WOD Guidance:Read More

Squat Clean 1-1-1-1-1 Finisher: Coaches Choice. WOD Guidaance: Work up to heavy single and that will be your first set.Read More

Hero ‘Jerry” For Time: 1 Mile Run 2K Row 1 Mile Run WOD Guidance: Good benchmark test. Make sure you log your score for the next time this comes so you can gauge your fitness.Read More

For Time: 20 Burpee Box Jump overs 24″/20″ 30 pull-ups 20 Burpee Box Jump overs 20 C2B Pull-ups 20 Burpee Box Jump overs 10 Bar Muscle-ups 20 Burpee Box Jump overs *Via CrossFit Village Berwyn WOD Guidance: Pace yourself on burpee box jumps and don’t come out too fast and redline. If you cannot do...Read More

Coaches ChoiceRead More

Strength/Technique: 6 Min EMOM of 3 Devils Presses 10 Min AMRAP 6 Devils Press (athletes choice) 10 alternating dumbbell step-ups (24″/20″) WOD Guidance: New movement the devil press. During EMOM using different weight to challenge yourself. Choose weight in WOD where you can complete at least reps unbroken when fresh. For step-ups dumbbells can be...Read More