SS: 12 Minutes to find a 3RM Thruster WOD:  5 Minute AMRAP 5 T2B 5 Power Cleans 135/95 -Then- 5 Minute AMRAP 5 Pull ups 5 Jerks 135/95 -Then- 5 Minute AMRAP 5 HSPU 5 Hang Power Clean 135/95 SS2: Spend rest of time working on Muscle up or Pull up Progressions and skill workRead More

SS: 3×3 Tall Cleans, 4×2 Hang Cleans (Top of Knee), 5×1 Clean from Ground *All Squat Cleans please, the Tall and Hang sets should be medium but the focus is to go heavy on the singles WOD: 8 Minute AMRAP 8 Burpees 8 Box Jumps 24/20 8 Hang Power Snatch 95/65 Core:  1 Min ME...Read More

SS1: 7×1 Deficit Deadlifts @75% *Deficit is from standing on a pair of 45 lbs. bumpers SS2: 5×1 Front Rack Split Jerk work to a 1RM WOD: 3RFT 400 Meter Run 20 Goblet Squats 55/35 ADV:70/55 15 Ring DipsRead More

Tuesday November 11th Warm up: 400 Run w/1 Dumbell, 50 Ground to Overhead W/Plate 45/25 PVC Stretch and Snatch Burgener SS: 3×3 Tall Snatch, 4×2 Hang Snatch (Top of Knee), 5×1 Snatch from Ground *All Squat Snatch reps please, the Tall and Hang sets should be medium but the focus is to go heavy on...Read More

SS:5×1 OHS, 5×1 Front Squat, 5×1 Back Squat *Increase weight on every single set WOD: 21-15-9 Handstand Push ups Power Cleans 135/95 Bar Facing BurpeesRead More

SS: 5×2 Hang Clean (Top of Knee)+1 attempt at a 1RM Hang Clean WOD:”5 RFT” 9 Deadlift  6 Power Snatch 115/75 ADV135/95 3 OHS  SS2: Use Remaining time to work on Muscle ups or Pull upsRead More

SS:10 Minutes to find a 1RM Squat Clean to Thruster WOD:15 Minute AMRAP 1 Burpee Pull up 1 Burpee Box Jump 2 Burpee Pull ups 2 Burpee Box Jumps Etc. SS2: 4xME Ring Dips AHAPRead More

SS1: Work up to a Single Set of 3 Deadlift Top Pulls @ 95% of 1RM SS2: 4×5 Pendlay Row WOD:”Nancy” 5RFT 400 Meter Run OHS 95/65 *Little twist on this CrossFit Classic. Every time you drop the barbell during your Overhead Squats is a 5 Burpee Penalty Core: 8 Round Tabata Hollow Rocks *These...Read More

SS:5×2 Hang Snatch (Top of Knee)+1 attempt at 1RM Hang Snatch (Top of Knee) *After 5 sets of two athlete should attempt a new PR at a 1RM Hang Snatch, lets hear that PR Bell Ring! WOD: “The Chief” 5×3 minute Rounds of: 3 Power Cleans 135/95 6 Push ups 9 Air Squats 1 Minute...Read More

SS:Front Squat 4×5 Working to a 5RM *Must be at LEAST 10-20 LBS. Heavier than last week’s 5RM Pause Front Squat* If you can go heavier than that you are welcome to WOD:”For Time” 5 Rope Climbs 20 Pull ups ADV:C2B 40 Wallballs 20/14 20 Pull Ups ADV: C2B 40 Wallballs 20 Pull ups ADV:...Read More