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Strength: Pause Bench – Focus on technique for every rep (including warm-up reps) – bar should be motionless at bottom position for a full count – work to a heavy set of 3 Then, three [...]

This WOD is inspired by our friends at CrossFit North Fulton 2 Person Team WOD: 30 OHS 30 Power Cleans 100 Double Unders 100 Sit Ups 30 Burpees 100 Squats 100 KB Swings 53/35 30 Toe to Bar 30 [...]

Strength: Deadlift – work to a heavy set of 5 – no tap & gos – set up between each reps Then, five rounds for time of: 15 Goblet squats (24/16k) 15 Wall balls (20/14lb) [...]

Strength: Press – work to a heavy set of 3 Then, AMRAP 12 minutes (using the same barbell) of: 5 Thrusters (115/75lb) Hang Power Clean Sumo deadlift high-pull

“The Chief” Max rounds in 3 minutes. Perform 5 rounds, rest 1 minute between rounds. Add total rounds + add total reps. 3 Power cleans (135/85lb) 6 Push-ups 9 Squats

AMRAP 10 Minutes of Turkish Get-ups Then, 3 rounds for time of: Run 400m 20 Toes-to-bar 20 KB swings (absolutely vertical with 24/16k) Finisher: Max L-sit for time

Strength: Squat – heavy single – suggested rep scheme: 5-3-2-1-1 Then, “Fight Gone Bodyweight” 3 rounds, one minute of each for total reps: Burpees Pull-ups Push-ups with [...]

“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups   Some of you know that Coach Joe, aka “Freak” is moving soon to RI. [...]

Max reps in two minutes of double-unders. Then, for time – “Hammertime” 20/20 Sledgehammer swings (16lb) 200m Waiter walk with 35+/25+ lb dumbbell 25m Lunge with plate locked [...]

Strength: Clean – one rep every minute on the minute, increasing as you go. Get to something maximal in 10 minutes. Then, five rounds for time of: Run 400m 3 Power clean (165/105lb) 25 [...]