CrossFit SKILLZ5 Rounds1:00 Max Toes to BarRest 1:00 Stimulus: StaminaRest: As Prescribed WODFor Time8 Burpee Pull Ups21 Air Squats21 Power Snatch 105/70lbs8 Burpee Pull Ups15 Air Squats15 Power Snatch 105/70lbs8 Burpee Pull Ups9 Air Squats9 Power Snatch 105/70lbs Feel: GasPacing: ReachRead More

CrossFit In Teams of 4AMRAP 40 Minutes:50 RowRest :10 Feel: Muscular OverloadPacing: Reach Score is total meters RowedRead More

CrossFit SKILLZEvery :90 for 12 Minutes (8×1)1 Tempo Back Squat AHAP 3-second count to the bottom, no pause, stand up AFAP. Stimulus: HeavyRest: As Prescribed WODFor Time6-5-4-3-2-1-2-3-4-5-6Devils Press 50s/35s200m Row (between each set, but not at the end)Feel: Cardio/GasPacing: SustainRead More

CrossFit AMRAP 30 Minutes10 Bar Facing Burpees15 Toes to Bar10 Bar Facing Burpees25 Wallballs 20/14lbs10 Bar Facing BurpeesRest 2:00 Feel: GasPacing: SustainRead More

CrossFit Squat SnatchWarm Up1×3 from Power Position1×3 from Hang, at knee, w/ tempo pull1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75%3 @ 80%2 @ 85% Rest 2-4 minutes between sets, drop and reset between reps. Stimulus: HeavyRest: 2-4...Read More

CrossFit AMRAP 5 Minutes30 Box Jump Over 24/20″20 Deadlifts 225/155lbsMax Distance HS WalkRest 5:00AMRAP 5 Minutes20 Deadlifts 225/155lbs100′ HS WalkMax Rep Box Jump Over 24/20″Rest 5:00AMRAP 5 Minutes100′ HS Walk30 Box Jump Over 24/20″Max Rep Deadlifts 225/155lbs Feel: Muscle Overload/GasPacing: SustainRead More

CrossFit SKILLZOverhead Squat3×7 Build to a heavy set of 7 and repeat 3 times Stimulus: HeavyRest: As Needed WODAMRAP 5 Minutes30 Shoulder to Overhead 135/95lbs30 Hang Squat Cleans 135/95lbs Score is total reps Feel: Muscle OverloadPacing: ReachRead More

CrossFit For Time, Alternating full rounds with a partner 20 Rounds (10 each)8 Chest to Bar Pullups10/7 Calorie Air Bike12 Dumbbell Front Rack Lunges 50s/35s Time Cap: 30 Minutes Feel: Cardio/GasPacing: ReachRead More

CrossFit SKILLZEvery Minute for 10 Minutes 1 Snatch Pull +1 Power Snatch *Drop and reset between Snatch Pull and Power SnatchStart around 60% 1RM Power Snatch Stimulus: HeavyRest:As Prescribed WODFor Time10 Rounds2 Wall Walks4 Shuttle Runs12 Dumbbell Snatch 50/35lbs Time Cap: 15 Minutes *1 Shuttle Run= 25ft out 25ft back Feel: CardioPacing: SustainRead More

CrossFit STRENGTHPause Back Squat*3-3-3-3-3Start around 50%*Regular speed down, full pause in the bottom then stand fastStimulus: HeavyRest: As Needed WOD21-15-9Thruster 105/75lbsBurpee Box Jump Overs 24/20″ Feel: GasPacing: ReachRead More