CrossFit AMRAP 24 Minutes500/450m Row5 Snatches @ 70%500/450m Row4 Snatches @ 70%500/450m Row3 Snatches @ 70% Feel: CardioPacing: Sustain Snatches may be power or squat – choose your weakness.Read More

CrossFit AMRAP 24 Minutes500/450m Row5 Snatches @ 70%500/450m Row4 Snatches @ 70%500/450m Row3 Snatches @ 70%Feel: CardioPacing: SustainSnatches may be power or squat – choose your weakness.Read More

CrossFit SKILLZEvery 3:30 for 10:30 (3 sets)5 Bench Press AHAP Goal for all sets to be HEAVY (80%+ of 1RM) Stimulus: HeavyRest: As Prescribed WODFor Time80 Air Squats400m Run12 Clean and Jerks 185/125lbs Time Cap: 10 Minutes Feel: GasPacing: ReachRead More

CrossFit For Time with a Partner20 Tire Flips2 Mile Run (Together)400m DB/KB Farmer Carry 70/50400m DB/KB Front Rack Carry 70/50 Time Cap: 40 MinsRead More

CrossFit SKILLZ4 RoundsMax Rep Strict Press @75-85%Rest 2:00 Stimulus: StaminaRest: As Prescribed WODFor Time, Partition Anyway40 Bar Muscle Ups100 Burpees Time Cap 15 Minutes Feel: Muscle OverloadPacing: SustainRead More

SKILLZEvery 1:30 Minutes for 15 Minutes (10 sets)2 Tempo Pull Squat Cleans 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 Time10-15-20-25Dumbbell Thrusters 50s/35sx3 Double Unders (30-45-60-75)Feel: GasPacing: ReachRead More

CrossFit SKILLZ4 Rounds1:00 Max sets of 3-5 Ring DipsRest 2:00Stimulus: StaminaRest: As PrescribedFor Athletes unable to ring dip:– Paralette Dips– Bench Dips– Push Ups WODAMRAP 7 Minutes6 Power Snatches 95/65lbs12 Body Weight Walking Lunge StepsFeel: CardioPacing: SustainRead More

CrossFit Build to a Heavy Deadlift Single around 85-95%then3×3 @ 87.5-92.5% 1RMRest 3-4 minutes between sets Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness. All reps are performed as “singles”. See Coach notes. Stimulus:...Read More

CrossFit On a 30 Minute clock: 0:00-15:00Every 5 Minutes Perform:400m Run1k/0.9k Air Bike 15:00-30:00Every 5 Minutes Perform:1k/0.9k Air Bike400m Run Score is total working time Feel: GasRead More

CrossFit AMRAP (in a Team of 3) in 31 minutes29 Wall Ball Shots (20/14 lb)29 Overhead Squats (95/65 lb)29 Hang Squat Clean-and-Jerks (95/65 lb)29 calorie Bike29 Hang Power Snatches (95/65 lb)Each partner must perform a 1,991 meter Row at some point during the WOD.Read More