CrossFit WOD

Conditioning: “Those Burpees Suck!” 10 Pull-ups, strict if you got them 20 KB Swings, 24kg(16kg) 30 Box Jumps, 24″(20″), land stand step off 40 Push-ups... Read More

Warm-up: 2×5 Wall Squats 2×10 Squats 2×10 Jump Squats 2×10 Tuck Jumps Wrist stretch Strength: 1a) 6×2 Front Squat, @ 85% 1b) 6X20 Weighted Step-ups... Read More

Warm-up: Ladder Drills Conditioning: 3 Rounds, 1min per movement KB Round the World (30sec clock-wise, 30sec counter clock-wise) KB Figure 8’s KB Swing (KB snatch... Read More

Strength: 1a) 6×2 6″ Block Dead Lifts, @ 85% 1b) 6xME Ring Push-ups Warm-up with 3×2 first on the Dead Lifts. 20min time limit Conditioning:... Read More

Warm-up: Squat Snatch Technique Squat Clean Technique Strength: 1) EMOM for 7min 3 Hang Squat Snatches, 50%-60% 2) EMOM for 7min 3 Hang Squat Clean,... Read More

We are half way through our 10 week strength training cycle. I have noticed tremendous improvement across the board in the power lifts and especially the Olympic... Read More

Team Workout With a continuously running clock, teams of two complete the following. Workout #1 Run Ladder 600m-400m-200m-150m Notes:   Same as concept as Thursdays... Read More

Strength: 1a) 5×3 Front Squat, @ 80% 1b) 5×10 Weighted Step-ups (Right+Left=1) 20min Time limit Conditioning: 4 Rounds 200m Run 1:00min Dead Hang from pull-up... Read More