2 RFT1 Mile Run45 Wall Balls 20/1435 Push-ups25 Deadlift 185/13515 Knees to elbow *via CrossFit Linchpin WOD Guidance:  Pace yourself on this workout.  You should be able to finish this WOD in 28 min or less, if this seems unrealistic consider scaling.  The deadlift should be fairly light where you can do big sets if...Read More

IRONMARK Fundraiser WOD In teams for time: 2.4 mile row 112 miles on (assault) bike 26.2 mile runRead More

4 RFT21 Thrusters 45/3515 Strict Ring Dips9 strict HSPU *20 Min Timecap WOD Guidance:  Push hard through the thrusters.  Use weight that you can go unbroken through first round.  Scale the rings to bar with band if needed but keep them strict.  If cannot do strict HSPU use box. Read More

Strength/Technique:  20 min to work up to max weighted 1 rep strict pull-up. “GI Jane”For Time100 Burpee Pull-ups * 12 min TimecapWOD Guidance:  While this WOD is not officially a benchmark WOD it’s a great test of your engine.  If Rx’ing this WOD choose pullup bar that is above fingertips when arm is extended overhead. ...Read More

Strength/Technique:  6 min EMOM 2 Clean & Jerks 21-15-9Deadlift 95/65Clean & Jerk 95/65 *6 min Timecap WOD Guidance:  This WOD should be light and fast.  Bring the intensity and try to finish under the time cap.  Scale weight as needed but use same weight for both movements.  Also, when completing the last deadlift of each...Read More

Overhead Squat3-3-3-3-3 Finisher:  Tabata Overhead PVC jumping squats WOD Guidance:  Build to a heavy set of 3 of overhead squat before starting first set.  Use the heaviest weight you can for each set.  Rest as needed between sets.  For scaling purposes focus on technique, not load and back squat if necessary.Read More

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Deadlift7-7-7-7 Finisher: Max top of deadlift hold 95/65.  No mixed grip allowed. WOD Guidance:  Warm-up to heavy weight before beginning first set of 7.  Rest as needed between sets.  Never sacrifice form for load.  Newer athletes focus on technique not loading.Read More

25 Min AMRAP8 Front Squat 165/115100m OH single KB Carry 44/2612 KB Swings 70/53 WOD Guidance:  This long WOD will test those legs with some heavy-ish  front squats,  some overhead carries for shoulder stability and core work, followed by some heavy KB swings.  Athletes should choose weight for Front squat where they can do all...Read More

4 RFT400m Run4 Wall Climbs                     *18 Min Timecap40 Double Unders WOD Guidance:  This triplet is self-explanatory.  If your 400m run is 2:40 or higher on average, reduce distance.  If you don’t have at least 5 double unders choose a version of singles you can finish in :30 – 1:00. Read More