SS: 3RM Over Head Squat *then 6 Reps @ 80% of above For time: 40 Pull-up 80 Double Unders 30 PU 60 DU 20 PU 40 DU 10 PU 20 DURead More

HERO WOD:  “MCGHEE” 30 Minute AMRAP: 5 Deadlift (275/185) 13 Push-ups 9 Box Jumps (24/20) COOLDOWN: 200m walk, supine twist, straddle sit and reach  Read More

  WU: Amrap 5- 100m jog 5 cart wheels 10 scap pulls 15 bear crawl steps 4 RFT: 10 Strict Pull-ups 10 Back Squats (135/95) *no racks 30 Sec Handstand hold *if you drop early, rest until you can add up to 30 seconds. Accessory : Accumulate 30-60 GHD Sit-ups, depending on how familiar your body...Read More

WU: -400m Farmer Carry,   4 min total, alternating Tabata: -Hollow Rocks -Superman swimmers   CC Mobi Skill Werk: (12 min cap) Handstand walk practice For Time: 21-15-9 Deadlifts Ring Dips **Rx= Men 1.5 BW, Women BW** COOL: 1 min ea- Pigeon, Couch, Frog, Child’s pose with arms behind head    Read More

Strength: 3 Heavy Sets of: 6 Bulgarian Split Squats (ea. leg) 6 Bent-over-Row Max Hold Weighted Full Plank *Not counting sets building up to heavy* WOD: “Karen” 150 Wall Ball Shots (20/14) COOL: 200m Walk, 1 min ea.- Couch stretch, Supine Twist, ScorpionRead More

WU: 1 Mile Jog -then- Coach mobi For Total Reps: (with 20 min. running clock) 3 Mins of Burpees -1 min rest- 2 Mins of Power Cleans (95/65) -1 min rest- 1 Min of Overhead Squats (95/65) -1 min rest- :30 Sec of Push-press (95/65) ** With remainder of 20 minutes… Find a Heavy 1...Read More

HOSS. WU: -2 rds 5 Hi-Hang Squat Snatch (BB) 5 Snatch Balance 5 Bent over row 5 Total Lunges -Mobility SS: 12 minutes to establish a Heavy 1 Squat Snatch. -then- EMOM x 4: 1 Power Snatch + 1 Squat Snatch @70% For Time: 500m Row 25 Med Ball Sit-ups (20/14) 400m Row 25 Med...Read More

WU: 400m Run Coach Led ST: E2MOM 10: (5 rounds) 3 Front Squats (70-75%) -then- Build up to a heavy single (Time cap- minute 16) Partner WOD: 5 Rounds For Time: 6 DB Shoulder to Overhead (your choice in weight) 8 DB Box Step ups (24/20, same weight ^) 30 Double unders COOL: 1 min...Read More

EZ Muhammad celebrating his first ticket to the CrossFit Games in 2015. Strength: EMOM x 4: 6 Deadlifts (Starting @ 50%, Building up each time) *then immediately* EMOM x 3: 3 Deadlifts (Continuing with the weight you ended with. Still, Building Up.) MetCon: Partner AMRAP in 18 min: 2 Rope Climbs 10 HL Push-ups 10 Cal...Read More