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CrossFit SKILLZFind a 1RM Back Squat This is your test for next Phase’s High CNS lift. Stimulus: HeavyRest: As Needed WODAMRAP 6 Minutes10 Power Snatches... Read More

CrossFit SKILLZEvery :75 for 8 Sets, alternating:– 16 Banded Strict Pull Ups– 16 Push Ups Stimulus: StaminaRest: As Prescribed Pull Ups: Use a band that... Read More

CrossFit Lifting Test Find a 1RM Squat Clean and Split Jerk Stimulus: HeavyRest: As Needed FRIENDS & FAMILY5 Rounds 100m Run10 Dumbbell Hang Clean &... Read More

CrossFit Bootcamp 20 Min AMRAP200m Run 20 Russian Kettle Bell Swings 20 Sit Ups

CrossFit SkillEvery :75 for 8 Sets (4 each), alternating:– 14 Banded Strict Pull Ups– 14 Push Ups Stimulus: StaminaRest: As Prescribed  Pull Ups: Use a... Read More

CrossFit Squat Clean and Split Jerk3 reps @ 70-75%2 reps @ 75-80%1 rep @ 80-85%1 rep @ 85-90%1 rep @ 90-95%1 rep @ 70-80% Stimulus:... Read More

CrossFit WODAMRAP 3 Minutes x 65 Box Jump Overs 30/24″1 Rope ClimbX Squat SnatchesRest 2:00 Feel: Gas Pacing: Sustain  Rounds 1-2: 3 reps @ 60-70%Rounds 3-4:... Read More

CrossFit Strength/SkillPush Press5-3-3-1-1Rest 2-3 minutes between sets Start around 70% and add weight each set Stimulus: Heavy Rest: 2-3 Minutes between sets WOD“Helen”3 rounds for time... Read More

CrossFit Strength/SkillEMOM 15 Minutes1 Tempo Pull Power Snatch Stimulus: TechniqueRest: As Prescribed WODFor Time20 DB Front Rack Lunges 50s/35s200m DB Farmer’s Carry 50s/35s20 DB Front... Read More

CrossFit For Time with a Partner:50 Rounds, waterfall style (25 each)10/8 Calorie Bike/Row4 Front Squats 155/115 (from the Ground) Feel: Cardio/Muscle OverloadPacing: Sustain Bootcamp