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Skill 3 x through each  1 x Rope Climb1 Minute Plank Hold1 Minute L-Sit   WOD For Time 9 Clean & Jerk 135/95lbs400M Run12 Clean & Jerk400M15 Clean & Jerk400M Run Off Ramp WOD 3 Rounds for time of 9 Clean & Jerk 400M Run

Skill 5 x Max Effort Sets of Muscle Ups If you’re working on the transition use the band or box to assist.  If your strength isn’t quite there yet work 5 sets of strict pull-ups. WOD 10-1 Front Squats 155/105lbs1-10 Ring Dips Off Ramp WOD 10-1 Air Squats (to target)1-10 Push-Ups  

Strength Deadlift 3×3 ~ 85% If you are new to powerlifting take your deadlift, start with a light weight and work up to a moderately heavy load. WOD AMRAP in 8 Minutes 10 Power Snatch 135/95lbs15 Box Jumps 24/20″ Off Ramp WOD AMRAP in 8 Minutes 10 Hang Power Snatch 45/35lbs (use an unloaded bar […]

Strength 8×3 Weighted Pull-Ups If you’re not quite ready for weighted pull-ups work max sets at body weight or chose a band that gets you 3-5 reps at max effort. WOD 5 Rounds for time 10 Dumbbell Push Press 40/30lbs10 Weighted Step Ups 40/30lbs 24/20in200M Run Off Ramp WOD 5 Rounds for time 10 Dumbbell […]

Strength  1RM Clean & Jerk If you are new to the olympic lifts start light and increase in small increments, perform 3-5 lifts at each weight finishing at a moderately heavy load. WOD AMRAP in 12 Minutes 60 Double Under 10 L Kettlebell Snatch 24/16kg 10 R Kettlebell Snatch 24/16kg 10 Burpee Off Ramp WOD […]

WOD “Naughty Nancy” 4 rounds for time  600M Run (Around the entire complex, touch the wall and back inside)25 Overhead Squats 140/95lbs* 20 Minute Time cap or “Nancy” 5 Rounds for time 400M Run15 Overhead Squats 95/65lbs* 20 Minute Time cap Off Ramp WOD 3 Rounds for time 400M Run15 Overhead Squats w/ PVC* *Everyone choose […]

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed […]

Strength 1RM Weighted Pull-Up Use as much resistance as possible. If you don’t have weighted pull-ups yet work on your kipping skills. WOD For time 50-40-30-20-10 of Dumbbell Snatch 40/30lbsSit-ups Off Ramp WOD 5 Rounds for time of  15 Dumbbell Snatch15 Sit-Ups    

Strength Back Squat 3×5 ~ 80% of 1RM If you’re new to this movement increase in small increments to a moderately heavy weight.  WOD AMRAP in 15 Minutes of 10 Deadlift 155/105lbs12 Push-Ups15 Lateral Bar Hops Off Ramp WOD Work the same movements today but focus on your setup before every deadlift. Set your back […]

Skill Use 10 minutes to attempt a new PR at an unbroken Double-Under Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5    WOD AMRAP 12 Minutes 3 Power Clean 185/135lbs9 Toes To Bar Off Ramp WOD AMRAP 12 Minutes 9 Light Power Clean or Hang Power Clean9 Knees To Elbows  […]