CrossFit SKILLZEvery 2 Minutes for 14 Minutes (7 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 WODFor Time13 Rounds5 SHSPU30 Double Unders Time Cap 13 Minutes Feel: Muscle OverloadPacing: SustainRead More

CrossFit For Time3 Burpee Muscle Ups11 Hang Power Cleans 155/105lbs3 Burpee Muscle Ups11 Hang Power Cleans 155/105lbs3 Burpee Muscle Ups11 Hang Power Cleans 155/105lbs3 Burpee Muscle Ups Feel: GasPacing: ReachRead More

CrossFit SKILLZEvery 3 Minutes for 9 Minutes (3 Rounds)1 Unbroken set of BMU (5+ UB BMU)Every :90 for 9 Minutes (6 Rounds):45 of BMUEvery Minute for 9 Minutes (9 Rounds)1-3 BMU/Jumping BMU*Choose the EMOM that matches your current BMU capacityStimulus: StaminaRest: As prescribed WODAMRAP 4 Minutes40 Kettlebell Swing 53/35lbsMax Wall Walks Rest 2:00 AMRAP 3...Read More

CrossFit Squat Clean1×3 Power Position1×3 Hang, at knee1×3 Tempo Pull Squat Cleansthen,5 reps @ 55%4 @ 60%3 @ 65%5 @ 60%4 @ 65%3 @ 70%5 @ 65%4 @ 70%3 @ 75% Stimulus: HeavyRest 2-4 minutes between sets, drop and reset.Read More

CrossFit For Time in Teams of 38k Row16k Air Bike Time Cap 35 Minutes Feel: CardioPacing: Sustain One athlete begins on the rower, one athlete begins on the Air Bike, and one athlete is resting. Athletes rotate every two minutes, with two athletes working and one athlete resting. If one machine is completed before the...Read More

CrossFit For Time, Alternating rounds w/ a partner:300m Row50 Wallballs 20/14lbs300m Row40 Wallballs 20/14lbs300m Row30 Wallballs 20/14lbs300m Row20 Wallballs 20/14lbs300m Row10 Wallballs 20/14lbsParter 1 performs 300m and 50, then partner 2 performs 300m and 50. Then P1 performs 300m and 40, then P2 performs 300m and 40, etc.Feel: GasPacing: Sustain/ReachRead More

CrossFit AMRAP 20 Minutes4 Shoulder to Overhead 155/105lbs6 Toes to Bar6 Shuttle Runs* *1 Shuttle Run= 25′ out and 25′ back Feel: CardioPacing: SustainRead More

CrossFit SKILLZEvery 2 Minutes for 14 Minutes (7 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 WOD5 Rounds20 Box Jump Overs 24/20″20 DB Snatches 50/35lbs Feel: GasPacing: SustainRead More

CrossFit STRENGTH3 sets, each for time:12 Back Squats @ 55-65%Rest 3:00 between sets The goal is to perform the entire set as fast as possible while maintaining sound mechanics and depth. Stimulus: StaminaRest: As Prescribed WODEMOM 5 MinutesX Burpees to 6″ targetRx: 20+Intermediate: 15-19Beginner: 10+Athletes choose a challenging number to attempt to repeat each minute...Read More

CrossFit SKILLZEMOM 3 Minutes2-4 Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes2-4 Chest to Bar Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes1-2 Bar Muscle Ups6 DB Step Ups, workout weight Stimulus: Warm-upRest: N/A WODFor Time10 Pull Ups20 S-DB Step Ups15 Pull Ups20 S-DB Step Ups20 Pull Ups20 S-DB Step Ups10 Chest to Bar Pull...Read More