WOD

CROSSFIT 7 Rounds: 2 minute Round, 1 min Rest 12 Wall Ball 20/14 12 DB Snatch 50/35 Max Double Unders in Remaining Time BOOTCAMP 4... Read More

CROSSFIT Strength: Find a heavy complex: Hang Power Snatch + 2 Overhead Squats 12 min Cap METCON: AMRAP 12 20 Hang Power Snatch 75/55 10... Read More

CROSSFIT Skill: Handstand Push Up progressions For Time: 10-9…-2-1 Handstand Push Ups Weighted Box Step Overs, 24/20″ 50/35# (ea hand) BOOTCAMP Strength: 5 Sets of... Read More

CROSSFIT Strength Part 1: EMOM 8 1. 3-5 Strict Pull up 2. 4-6 Dips Strength Part 2: Front Squat 3 x 5 @ 75-85% BARBELL ... Read More

BOOTCAMP Tabata Bench Press (very light weight) Ring Row Front Squat (Just Barbell) Hollow Rocks No rest in between tabatas. Do 8 rounds of one... Read More

CROSSFIT Partner, Alternate Rounds 8 Rounds for Each Partner (16 Total) 4 Handstand Push-ups 8 Box Jump Over Cash out: 1600 m run (switch 400m)... Read More

CROSSFIT For Time: 1 Round: 12 Hang Power Clean 95/65 12 Bar Facing Burpee 2 Rounds: 6 Hang Power Clean 115/75 6 Bar Facing Burpee... Read More

CROSSFIT Part 1: EMOM x 7 1 Back Squat @ 80-90% Can build over the 7 minutes Part 2: Find a heavy complex: 2 Push... Read More