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WOD For time 400M Run then 21-15-9 of  Power Snatches 135/95lbsBox Jumps 30/24″   then 400M Run Off Ramp WOD   Work the same movements today but use an unloaded bar or a very light weight!  

Strength 3 x through each  1 Minute Handstand Hold1 Minute Plank Hold Then 3×5 Skin the CatsOr 3×5 Knees to Elbows on Rings 3×5 Barbell Roll-Out WOD For time 10-1Chest To Bar Pull-Ups1-10Dumbbell Squat Clean Thrusters 40/30lbs Off Ramp 10-1Pull-Ups1-10Dumbbell Thrusters 40/30lbs

Strength EMOM 16 Minutes  Odd 3 x Jerks ~ 50-60% of your 1RM Even Max sustainable set of Toes To Bar/KTE WOD ARMAP in 12 Minutes 10 Deadlifts 115/75lbs10 Push Press 115/75lbs10 Lunges 115/75lbs

Skill Front Squat 5×2 @ 80% of 1RM If you’re new to squatting work up to a moderate weight in sets of 3-5 WOD 3 Rounds for time10 Power Cleans 135/95lbs20 2-Count Mountain Climbers Off Ramp WOD Be conservative when choosing your weight!

Strength EMOM for 16 MinutesOdd Max Sustainable Set of Strict Pull-UpsEven Max Sustainable Set of Strict Push-ups WOD AMRAP in 10 Minutes of30 Kettlebell Swings 24/16kg60 Double Unders  Off Ramp WOD AMRAP in 10 Minutes of20 Kettlebell Swings10 Double Unders or 60 Single Unders As always, scale the weight and sets to a number that […]

Strength Squat Snatch: Work up to 80% of your 1RM and make 3 Singles at that weight.  Work up to a 1RM attempt if there is time remaining.  If you are new the the snatch work the following progression  Power Snatch+Overhead Squat.   Increase load when you can catch the bar in the squat.  Start […]

Strength EMOM for 16 Minutes Odd 3 x Hang Power Clean ~60-70% of 1RM Squat CleanEven Max sustainable HSPU  WOD 5 Rounds for time 200M Run10 Deadlift 225/155lbs15 Box Jump 24/20″ Off Ramp WOD 3-5 Rounds of the same workout. Be very conservative with your deadlift weight! 

WOD “Josh” for time 21 Overhead Squats 95/65lbs42 Pull-Ups15 Overhead Squats30 Pull-Ups9 Overhead Squats18 Pull-Ups SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Off Ramp WOD If you’re new to CrossFit we’ll cut the volume and do smaller and more manageable sets. 3 Rounds for time 10 […]

Skill 5 Max Sets of Muscle-Ups on the Bar or Rings or 5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps.  WOD For Time 200M Uneven Farmer Carry 90 Double Unders30M Walking Lunge 115/75lbs30 Jerks 115/75lbs30M Walking Lunge 115/75lbs 90 Double Unders200M Uneven Farmer Carry  […]

Skill 3x Through Each 1 Min Plank Hold1 Min Handstand Hold1 Min L-Sit WOD AMRAP in 12 Minutes of  3-6-9-12-15 …Burpees over the barSquat Clean 135/95lbs Off Ramp WOD AMRAP in 12 Minutes of  3-6-9-12-15 …Burpees Medicine Ball Cleans