WOD AMRAP in 20 Minutes 5 CTB Pull-Ups 10 Burpee 15 Wall Ball Shots 20/14lbs 10/9′ Off Ramp WOD 3-5 Rounds For Time 5 Pull-Ups 10 Burpee 15 Wall Ball Shots 20 Minute Time Cap  

Skill AMRAP in 10 Minutes 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The highest round you complete is your score. If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 … […]

Skill 3 x Through Each Max Effort Support Hold on the rings. 15 Second Hollow Rocks 15 Second Superman Hold If you are new to the rings use a partner to apply some outside pressure so your arms stay in close and the rings don’t flail out.    WOD 5 Rounds for Time 9 Deadlift […]

Strength Back Squat 3×5 ~ 70-75% Work up to around 70-75% of your max and perform 3 sets of 5 at that weight. Attempt to increase by a few pounds from that last time you did this. If you are new to this movement work up in sets of 5 to a moderately challenging weight. […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 5:30PM class tonight is dedicated to weightlifting! Regular CrossFit classes are 4:45PM and 6:30PM![/creativ_alertbox] Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort […]

Strength E2MOM for 14 Minutes 3 Hang Power Cleans ~ 70-75% of 1RM Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for  7 sets.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat. […]

WOD 3 Rounds For Time 15 Overhead Squats 135/95lbs 21 Box Jumps 30/24″ 400M Run Off Ramp WOD Scale this workout about  by load and box height!  Challenge yourself with the overhead squat but use a weight you can move through the squat with the bar pressed out and over your feet. Your feet should […]

  WOD For Time 800M Run 15 Cleans 135/95lbs 15 Jerks 135/95lbs 400M Run 10 Cleans 10 Jerks 200M Run 5 Cleans 5 Jerks Then 20 Front Rack Lunges 135/95lbs WOD For Time 800M Run 15 Cleans 15 Jerks 400M Run 10 Cleans 10 Jerks 200M Run 5 Cleans 5 Jerks Then 20 Body Weight […]

Strength Deadlift 8-5-5-3-3-1-1-1 Start light during the first set and add weight during each round.  Use as many sets as you need to and work up to a heavy max for the day. WOD For Time 50 Double Unders  then 5 Rounds of 10 CTB Pull-Ups 10 Pistols then 50 Double Unders Off Ramp WOD […]

Strength Squat Snatch 3×1 ~ 80% Work up to about 80% of your best and make 3 lifts at that weight.  Move up in small increments and be sure to record any misses you make on the way up.  Continue on up to a 1RM attempt if you have time and things are going well. New […]