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CrossFit For Time90 A-Jumps 12”60 SDLHP 75/55lbs30 Push Presses 75/55lbs15 Bar Muscle Ups300m Run Feel: Muscle OverloadPacing: Sustain

CrossFit SKILLZEvery :30 for 12 Minutes (24 sets)1 Hang Power Snatch from mid-thigh Stimulus: Technique/HeavyRest: As Prescribed WOD2 Rounds18 Toes to Bar30 DB Hang Snatches... Read More

CrossFit SKILLZEMOM 10 Minutes, alternating movements:– 12 Banded Strict Pull Ups– 12 Push Ups Pull Ups: Use a band that allows for FAST reps. Athletes... Read More

CrossFit Squat Clean and Split Jerk3 reps @ 70%2 reps @ 75%1 rep @ 80%–3 reps @ 75%2 reps @ 80%1 rep @ 85%–3 reps... Read More

CrossFit WODRow 5k Feel: CardioPacing: Sustain Accessory WorkWhile Group 1 is rowing:(Group 1 will do this after their row) Group 2For 15 minutes:EMOM Alternating15 DB... Read More

CrossFit “Nancy” 5 rounds for time of:• 400m run• 15 Overhead squat 95/65# Bootcamp

CrossFit Squat Clean and Split Jerk3 reps @ 67.5%2 reps @ 72.5%1 rep @ 77.5%–3 reps @ 72.5%2 reps @ 77.5%1 rep @ 82.5%–3 reps... Read More

CrossFit AMRAP 20 Minutes10 Wallballs 20/14lbs to 10/9′8 Box Jump Overs 24″/20″8 Burpees to 6″ target Feel: CardioPacing: Sustain Bootcamp 7 X 2min10 wall ball... Read More

CrossFit SKILLZEvery 2 Minutes for 10 Minutes3 Touch and Go Push Press AHAP Starting around 65-70% and building *Bar taken off the floor Stimulus: HeavyRest:... Read More

CrossFit SKILLZOn a 12 Minute Clock,Practice the following: 1 Power Position Power Snatch1 Hang Power Snatch (At the Knee)1 Power Snatch (From the floor) *Drop... Read More