CrossFit SKILLZEvery 1:30 Minutes for 12 Minutes (8 sets)2 Tempo Pull Squat Snatches Drop and reset between reps Start no heavier than 50% of your 1RM and only add weight if your movement is flawless. Stimulus: TechniqueRest: As Prescribed WODFor TimeAccumulate 2:00 in an L-Sit HoldEvery break, perform a 10-50′ HS Walk 15 minute cap...Read More

CrossFit STRENGTH3 Sets1 Big Set of Front SquatsRest 3:00 between sets. R1: 80%R2: 75%R3: 70% Leave 1-2 reps on the table in rounds 1 and 2. Go for broke on R3. Stimulus: HeavyRest: As Prescribed WODAMRAP 4 Minutes x 212 Double DB Front Squats 50s/35s8 Chest to Bar Pull UpsRest 2:00 between AMRAPs Continue where...Read More

CrossFit For average output:10 Rounds*1:30 Weakest Machine (or run)Rest 1:30 Scoring metrics:Air Bike/Air Run: avg. wattageConcept 2: avg. pace /500m or /1000mRoad Run: avg. time* (see coach) Feel: CardioPacing: ReachRead More

CrossFit For Time, teams of 2, split anyhow:30 Shuttle Runs60 Thrusters 95/65lbs30 Shuttle Runs60 Hang Power Snatches 95/65lbs30 Shuttle Runs60 Handstand Push Ups30 Shuttle Runs12 Rope Climbs 1 shuttle run = 25′ out AND back Feel: GasPacing: SustainRead More

CrossFit AMRAP 24 Minutes200m DB Run 50/35lbs*1 Split Jerk 75%+ **Rest 1:00

 Feel: GasPacing: Sustain *Sled Option: 200m Empty Sled Push ** Add 5-10lbs per round. If you fail a rep, you must go back to 75% and then build back up in weight with the same jumps as the first round.Read More

CrossFit SKILLZ“Misfit Sets” of Pull Ups4 Rounds1 Smooth Set of Pull UpsRest 2:00 between setsThen,1 Big Set of pull ups, but not to failure. Stimulus: StaminaRest: As Prescribed WOD2 Rounds12 Burpee Box Jump Over 30/24″24 Toes to Bar12 Burpee Box Jump Overs 30/24″Rest 2:00 Feel: Muscle OverloadPacing: ReachRead More

CrossFit Squat Clean1×3 Power Position1×3 Hang, at knee1×3 Tempo Pull Squat Cleansthen,5 reps @ 60%4 @ 65%3 @ 70%5 @ 65%4 @ 70%3 @ 75%5 @ 70%4 @ 75%3 @ 80% Stimulus: HeavyRest 2-4 minutes between sets, drop and reset.Read More

CrossFit SKILLZEvery 2 Minutes for 12 Minutes (6 sets)3 Tempo Pull Squat Snatches Drop and reset between reps Weight should start well under 50% of your 1RM, only climbing if reps are flawless. Stimulus: TechniqueRest: As Prescribed WOD15 Rounds10 S-Arm DB Hang Clean and Jerk 50/35lbs8 Squat Jumps to 6″ Target 16 Minute Cap Feel:...Read More

CrossFit SKILLZBack Squat4×6Set 1: Light-Moderate, 50-60%Set 2: Moderate-heavySet 3: AHAP (should be in the neighborhood of 75-85%)Set 4: Moderate Weight (AKA end on a good looking set)Stimulus: HeavyRest: As Needed WODAMRAP 4 Minutes600/550m RowMax Lateral Burpees over Rower in remaining time Feel: GasPacing: ReachRead More

CrossFit AMRAP 22 MinutesAlternating Movements with a partner20 Jumping Lunges15/12 Calorie Row/Ski10 SDLHP 95/65 Feel: CardioPacing: SustainRead More