WOD

10 Rounds of: 9 Thrusters…95/65 35 Double Unders For Time

21min AMRAP of: 15 Shoot Throughs 15 Deadlifts…185/115 15 Wall Balls…20/14…10/9 15 Butterfly Sit Ups 3 Rope Climbs 15 Cal Bike 15 Burpee Over Bar... Read More

Strength: 6min EMOM of: 3 Front Squats 3 Chin Ups Metcon: 12min AMRAP of: 12 Hang Cleans…135/95 24 Double Unders 12 Front Squats…135/95 6 Ring... Read More

Auxiliary: 1min Max Bike Cals Metcon: 27…21…15…9 of: Bike Cals KB Swings…70/53 Toes to Bar For Time (15min Time Cap)

Strength: 5min EMOM of: 2 Clean n Jerk (touch n go) Metcon: 10-1 of: Clean n Jerks…155/105 (6 Burpee Over Bar after each set) For... Read More

ENDURANCE: With a partner, complete the following: 8,000m Row – 1st 4,000m, partner holds top of dip while other rows – 2nd 4,000m, part holds... Read More

With a partner, complete the following: 72…54…36 of: Pull Ups  (One partner hangs from bar while other works) Bike Cals (One partner holds front rack…185/125... Read More

*Today’s workout of the day is another one from the CrossFit Open. Please be patient with the organization of classes as we try and get... Read More

Auxiliary: 4min AMRAP of: L-Sit Hold (seconds) Metcon: 20min AMRAP of: 40 Butterfly Sit Ups 40 KB Swings…70/53 40 Grasshoppers 30m Sliders 30m Plate Push…45/25... Read More

Strength: 10min EMOM of: 0:00- 5 Back Squats, 1 Weighted Pull Up 2:00- 4 Back Squats, 2 Weighted Pull Ups 4:00- 3 Back Squats, 3... Read More