Skill: KB Thruster WOD: 21-15-9 KB Thruster Right Arm, 24kg/16kg KB Thruster Left Arm, 24kg/16kg Dead Lift, 225#(155#) Strength: Split Jerk 1-1-1-1-1-1-1 @75% Warm-up with 2×3 then 7×1 at 75% or add 5# to last time done on 5.15.12 KB Thruster: 1. Start standing tall, with kettle bell rested on forearm in the “rack” position....Read More

Warm-up: Coaches Choice WOD: 10-9-8-7-6-5-4-3-2-1 Ground 2 Overhead, 95#/65# Burpee over bar Ground 2 Overhead can be a wide variety of things the two most efficient methods will be power clean to push-jerk or power snatch. You can mix the two just as long as the bar starts on the ground and finishes overhead. Burpees...Read More

Warm-up: Coaches Choice WOD: 7 Rounds 15 Kettle Bell Swings, 24kg/16kg 100ft o’ Walking Lunges 150m Run Strength: Hang Power Clean 3 reps on the minute for 10min at 75% or add 5# to last time done, 5.29.12 DO NOT MAX OUT OR WORK OVER THE RECOMMENDED PERCENTAGE.Read More

Warm-up: Coaches Choice WOD: AMRAP 15min 10 Pull-ups (3 muscle-up if you got them) 20 Wall Balls, 20#/14# 30 Double Unders or Tuck Jumps Strength: OHS 3-3-3-3-3-3-3+ Use the first to sets as warm-ups and the remainder work at 75%-85% hitting as many reps as possible on the last set. DO NOT MAX OUT OR...Read More

Team WOD: Teams of 2-3 people complete the following 50 Curtis P’s, 95#(65#), *5 Burpees* 400m run w/med ball 20#(14#) 100 Pull-ups, *5 Burpees* 400m run w/med ball 100 KB swings, *5 Burpees* 400m run w/med ball Only one person can be “working” at a time. Both team members will run together, taking turns running...Read More

Warm-up/mobility: Coaches choice WOD: 5 Rounds 20 Back Squats, 95#(65#) 10 Toes 2 Bar 20 Box Jumps, 24″(20″) 300m Row Watch this video! Great tip/cues for Back SquatRead More

Warm-up/Skill: Squat Snatch WOD: “Amanda” 9-7-5 Muscle-up (x3 Pull-up 27-21-15) Squat Snatch, 135#(95#) Mod for Squat Snatch will be Power Snatch to OHS. Strength: Push-press 3-3-3-3-3-3-3+ Use first 2 sets as warm-up, execute remaining 5 at 75%-85%, do as many rep as possible on last set. Dedication to the program.Read More

DO NOT CHERRY PICK THIS WOD! Yes it will be challenging. In case you forgot CrossFit is supposed to be challenging. Coming in and pushing yourself to your limits when it is a WOD like this one, is what the program is all about. Warm-up: Coaches choice, 8min time limit WOD: 1600m Run 150 Double...Read More

Warm-up: 500m Row 20 Squats 15 Drop Squats (from top of triple extension) 10 Jump Squat Pre-Game: Hip/Wrist Mobility 2×3 Hang Squat Clean, building up to working weight WOD: 21-15-9 Hang Squat Clean, 95#/65# Hand Stand Push-ups Modification for HSPU will be partial wall climb into right+left shoulder tap. If you are using 1-2 mats...Read More

Warm-up: Coaches choice WOD: 10 Rounds 15 Push-ups 100 yard sprint 60 sec rest Chest to ground push-ups, no hand release unless you are not achieving full ROM. 100 yard sprint will be 50 yards down, 50 yards back. When you reach your push-up area 60 second rest starts. Everyone does 60 seconds. Not 50,...Read More