WOD

Deficit Deadlifts 2″ Riser   5×5 @ 72.5% Teams of 280 Cal Row120 Wall Balls 20/14lbs60 Cal Row100 Wall Balls40 Cal Row80 Wall Balls Strength... Read More

Split Jerk Build over 12 Minutes “Double Header”For Time:50/35 Calorie Assault Bike… Directly into:100-80-60-40-20 – Double-Unders25-20-15-10-5 – Toes To Bar… Directly into:50/35 Calorie Assault Bike 

OTM for 5 Minutes5 Power Cleans (light)Rest 1 MinuteOTM for 5 Minutes3 Power Cleans (medium)Rest 1 MinuteOT30s for 5 Minutes1 Power Clean (heavy)OTM for 5... Read More

“Run DMC”4 Rounds:200 Meter Run, 8 Bar Muscle-Ups200 Meter Run, 12 DB Power Snatches 70/50 Strength  5 sets1 Arm DB Bench Press 10/101 Arm DB... Read More

Deficit Deadlift off 2″ riser   6×4 @ 70% AMRAP in 15 Minutes of12 Power Cleans 95/65lbs12 Box Jump Overs 24/2012 Push Ups

Split Jerk 5 sets of 2 OT1:15 For Time50/40 Cal Bike50 Burpee Pull Ups

3 Position Snatch 5 sets2 sets of 8-12 repsDipsDB Bench PressRolling Tricep Ext 60-40-20Double Unders30-20-10KB Swings 95/65

Deadlifts 75/5×5 OT2Min For Time50-35-20Sit Ups20-15-10DB Front Squats 50/35s

Bench Press 5×5 OT2Minutes For Time:500m Row40 Wall Balls1000m Row80 Wall Balls500m Row40 Wall Balls

CrossFit ClassPush Jerk 7 sets of 3 OT90 seconds In Teams of 2 for Time40 Power Snatch 115/75lbsBike 100 cal for M/M  70 for F/F... Read More