WOD 5 Rounds 500m Row 100 Yard Dog Sled Push (2 Plates – 25/45)Read More

Strength Back Squat 5 x 3 WOD Mettle 50 (50  reps of each exercise for time) Box Jump 24″ Pull Ups KB Snatch (40/60) Step-ups Knees to Elbows Push Press 45/65 50 Calorie Row 50 Wall ball Shots 50 Burpees 50 Double Unders    Read More

Strength Power Cleans – 3 reps 80% – Every minute for 10 minutes WOD “Fran” 21-15-9 Thrusters (65/95) Pull-UpsRead More

“Angie” Perform for time: > 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats *You must complete all reps of the first movement before moving to the next. -then- 12 min AMRAP 75 pound Shoulder press, 4 reps 75 pound Sumo deadlift high-pull, 8 reps 75 pound Front squat, 12 repsRead More

Strength Every other minute for 12 minutes Bench x 5  – 75% Squat x 5 – 75% WOD Crossfit Games Open 13.2 5 Push Press (75/115) 10 Deadlift (75/115) 15 Box Jumps (20/24)Read More

WOD (For Time) 800 meter sprint Power Clean x 30 (135/95) Max Muscle- Ups ( min 10) 800 meter sprint Power Clean x 30 (135/95) Max Muscle-Ups (min 10) 800 meter sprint  Read More

Skill Snatch 3 reps every minute for 10 minutes – 65% WOD 10-9-8-7-6-5-4-3-2-1 Push Press  (135/95) Strict -Pull UpsRead More

WOD 20 min AMRAP Deadlift 15 reps 225/155 Burpee Box Jump  15 reps 24  inchesRead More

WOD 10 Rounds 300 meter row 50 Double Unders 1 min rest between setsRead More

Strength Front Squats – 12 reps every even minute for 16 minutes. WOD “Karen” 150 Wall Ball Shots for TimeRead More