WOD

OT 15 Minutes for 30 Minutes 20 burpees to 6 inch target 30 Chest to Bar Pull Ups 40/30 Cal Row 100 Double Unders 40/30... Read More

Strict Press Build to 1 RM 10 Minutes 3 RFT 20 HSPU 30 Pull Ups  100ft DB Walking Lunge 35/20lbs

Strength & Conditioning Class 3 Rounds 8-12 Strict Press (Barbell) 8-12 Deficit Push Ups  8-12 2 Way Shoulder Raise 3 Rounds 8-12 3 Way Ring... Read More

Sumo Deadlift 5,4,3,2,1 (build over the sets 5 to 7 kg’s heavier than last week For Time:  15-12-9Thrusters 95/65lbs Toes to Bar Calorie Row

For Times: 15 squat cleans 45-50% Rest 1 minute 12 Squat Cleans 55-60% Rest 1 minute 9 Squat Clean 65-70% Rest 1 minute 6 squat... Read More

3RFT 40 wall balls 30/20lbs 30 American KB Swings 32/24kg 20 Pull Ups 10 Strict HSPU 4/2″ deficit Rest 4 minutes after the wod immediately... Read More

Teams of 3 For Time 2 Rounds 30 Bar Facing Burpees 30 Hang Squat Cleans 95/65lbs 30 Toes to Bar 30 Thrusters 95/65lbs 150/100 Cal... Read More

CrossFit Class   Fight Gone Bad  (Heavy)Wall Balls 30/20 Sumo Deadlift High Pull  95/65lbs Box Jump 24/20 Push Press  95/65lbs Row for Cals In this workout... Read More

Strength & Conditioning Class 3 Rounds 8-12 Strict Press (Barbell) 8-12 Deficit Push Ups  8-12 2 Way Shoulder Raise 3 Rounds 8-12 3 Way Ring... Read More

Sumo Dealift  10,8,6,4,2 building 5-10kg heavier than last week For Time: 21 Thrusters 95/65lbs 25/20 Cal Row 21 Thrusters 95/65lbs at 4:00 on the clock... Read More