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 WORK OVER THE RECOMMENDED PERCENTAGES.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 w/med ball. The *5 Burppees* will be done after every “switch”/”Hand off” during the movement. In case you forgot, or have never done Curtis P’s: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 Unders or Tuck Jumps 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees If you were here at 8am on Tuesday and did the shoulder tap modification you owe me 45 Burpees for pulling a fast one on Megan. You know who you are and what I’m talking about. 45 Burpees, and workout Burpees don’t count toward it. Thanks 🙂Read more