WOD

CrossFit Class Front Squat   build to a 5RM OT6 Minutes for 24 Minutes 40/30 Cal Row 6-10 Unbroken Chest to Bar 10 TNG Snatches Loading... Read More

CrossFit Class Fight Gone Bad Style 5 Rounds M1: Calorie Row M2: Double Unders M3: Strict HSPU M4: Box Jumps 24/20 M5 Rest

CrossFit Class Bench Press 3RM For Time 50 Calorie Row 40 Thrusters 95/65 30 Bar Facing Burpees 20 Hang Power Cleans 10 Bar Muscle Ups

CrossFit Class Thanksgiving WOD For Time with a Partner 200 m run together 100 Knees to elbows 200 m run together 100 KB Swings 24/16kg... Read More

CrossFit Class Deadlifts 55/5, 65/3, 75/3, 80/2, 85/1×4 AMRAP in 20 Minutes 400 m run 16 Dumbbell Box Step Overs 24/20 16 C2B

CrossFit Class Build to heavy over 10 Minutes Power Snatch + Hang Squat Snatch AMRAP in 12 Minutes Row 12/9 Cals 3-6-9-12…etc HSPU 4″/2″

CrossFit Class Front Squat     Build to a heavy set of 7 4 Rounds for Time 100 foot Walking Lunge 20 Toes to Bar

CrossFit Class Every Minute for 10 Minutes 6 Clean & Jerks *you pick the weight For Time 50/40 Cal Row 100 Wall Balls 50/40 Cal... Read More

CrossFit Class 3 Bench Press OTM for 9 Minutes (alt grip narrow, nuetral, wide every set so 3 sets of each grip) *build 5 plounds... Read More

Strength & Conditioning Class 3 Rounds 8-12 Double KB Front Rack Squat 8-12 SL RDL 8-12 Strict Toes to Bar 3 Rounds 8-12 Kneeling Strict... Read More