WODs

The 7:30am class had fun with AK! For time: 20 S2OH (all BB movements are with the same barbell – 135/95lb) 24 Front Rack Lunge 10 C2B Pull-ups 20 S2OH 24 Front Rack Lunge 15 C2B Pull-ups [...]

Warm-up & Mobility: 15 minutes (let’s be ON this though – this WOD tends to run over!) WOD: Today’s workout is strength based and is a great complex to get that barbell [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes to find a 3 rep max (or 3 rep “heavy” for newer athletes) Conditioning: 5RFT of – 200m Run Weighted 2 Rope Climbs 15 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 15 minutes to establish heavy single Conditioning: “Power Elizabeth” RX is ON 21-15-9 reps for time of: Power Clean (135/95) Ring Dip Click [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 minutes to find a 3 rep max (or 3 rep “heavy” for newer athletes) Conditioning: 12 min AMRAP of – 10 Wall ball 30 DU 10 TTB Click [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 15 minutes to establish heavy double Conditioning: 10 Minute AMRAP of – 7 Strict Pull-ups 9 HR Push-ups 12 KB Swing (30/24k) Finisher: [...]

In teams of 3. Three 8 minute AMRAPs with two minutes of rest between. Team adds their rounds and reps together for total score. Team members change order of rowers with every round so that first [...]

CrossFit Games Open 14.5 For time, 21-18-15-12-9-6-3 reps of: Thrusters (95/65lb) Bar-Facing Burpees* *Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be [...]

Warm-up & Mobility: 15 Minutes Strength: Clean EMOM – 8 minutes at 60-65% – Focusing on taking it from the floor – 1 from High Hang + 1 from Hang (at knee) + 1 from Floor. This is the [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift (don’t go above 75% if you are in the open) 3-3-3 Conditioning: AMRAP 15 min Run 400m (1x), then continue AMRAP with: 9 Front Squat [...]