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Strength EMOM for 16 Minutes Odd 3 Deadlifts ~ 75% of 1RMEven Max Set of Unbroken Toes to Bar (Choose a number you can sustain through each round) WOD 15 Minute Amrap 200M Run30 Double Unders15 Dumbbell Push Press 40/30lbs

Strength 3×2 Back Squat ~ 90% of 1RM WOD AMRAP in 12 Minutes of  5-10-15-20-25-30 … Burpee Plate Jump (Rep is completed when you reach hip and knee extenstion on top of a weight plate. There is no clapping requirement.)Wall Ball 20/14lbs 

Strength EMOM for 16 Minutes Odd Max Set of Unbroken Strict Pull-UpsEven Max Set of Unbroken Strict Dips. Choose a number and resistance you can maintain through all 8 rounds of each.   Pull-Ups can be scaled by using bands or weighted rows. Dips can be on Rings, Bar, Bench or Boxes and so on. […]

It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM  Strength 1RM Split Jerk WOD AMRAP in 15 Minutes 400M Run9 Front Squat 135/95lbs15 Box Jumps 24/20″  

Strength 5×1 Hang Power Clean ~ 80% of 1RM Clean  Work up to to about 80% of your 1RM Clean and do five singles at that weight.  With the time remaining work up to a 1RM HPC. How does your 1RM HPC compare to your Clean from the floor? WOD 5 Rounds for time of […]

“Omar“ For time:95 pound barbell Thrusters, 1015 Bar-facing burpees95 pound barbell Thrusters, 2025 Bar-facing burpees95 pound barbell Thrusters, 3035 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents […]

Strength 1RM Squat Snatch WOD For Time 200M  Uneven Farmer Carry  Then 2 Rounds of800M Run50 Kettlebell Swings 24/16kg  

Strength Deadlift 3×2 ~ 90% WOD 5 Rounds for time of  20 Wall Ball 20/14lbs10 Weighted Lunges 40/30lbs (one object in each hand)

Strength EMOM for 16 Minutes Odd Max Set of Strict Pull-UpsEven Max Set of Strict Push-ups Choose a number you can maintain through 8 rounds of each (ex. 5 Pull-Ups, 10 Push-Ups) resting for the remaining part of each minute.     WOD In 12 minutes complete  100/50/20 Double Unders and then AMRAP of   […]

Strength Front Squat  5×3 ~ 80% Skill AMRAP in 15 minutes of 20 Kettlebell Snatch 24/16kg15 Box Jumps 24/20″10 Burpee Bottoms