WOD

STRENGTH: 3×3 Deadlift METCON: 1…2…3…4…5…6…7…8…9…10…9…8…7…6…5…4…3…2…1 of: Deadlift…225/155 Bar Facing Burpees For Time (10min Time Cap)

CORE VALUES: 21…15…9…6 of: Hollow Roll (banana to Superman to banana) Barbell Sit Up (1min Plank Hold after each set) (10min Cap) METCON: Every 3min... Read More

STRENGTH: 5×3 OHS or Front Squat METCON: 4 Rounds of: 16 Toes to Bar 16 Alternating S Arm DB Hang Cluster…50/35 16/12cal Bike (EMOM 3... Read More

STRENGTH: 21…15…9 of: Deadlift Dips Bent Over Row DB Skull Crush METCON: Every 4min for 20min: 60m Sled Push…135/90 30/24cal Row For Slowest Round

STRENGTH: 7…5…3 of: Heavy Power Clean Heavy Bench Press Weighted Chin Up METCON: 27…21…15…9 of: Power Clean…135/95 Bench Press…135/85 Pull Ups For Time (22min Time... Read More

7 Rounds of: 4 G.I. Janes 500m Row 30/20cal Bike 30/20cal Ski 1min Rest For Time (50min Time Cap)

27…21…15…9 of: Heavy Wall Balls…30/20…10/9 (2- 40’ Rope Sled Drag after each set) 2min Rest then: 27…21…15…9 of: Ski Cals (21…15…9…6) Toes to Bar For... Read More

METCON: 15min AMRAP of: 3 Wall Walks 12 S Arm DB Snatch…50/35 15 Box Jump Over…24/20” For Total Reps Register for the 2022 CrossFit Games... Read More

CORE VALUES: 2 Rounds of: 3min AMRAP of: Hollow Rock n Roll 1min Rest METCON: 4 Rounds of: 1:20min AMRAP of Run :40sec Rest 1:20min... Read More

STRENGTH: 6min EMOM of: 4 Deadlifts 3 Chin Ups METCON: 10 Rounds of: 12/9cal Bike 6 Burpee Box Jumps…24/20” 6 Pull Ups 1min Rest For... Read More