WOD

CrossFit Class 4 Rounds of: Build to a max set of Overead Walking Lunges for 20 steps Strict Weighted Pull Ups 5 between every set... Read More

CrossFit Class For Time 1000m Row Directly into 21 Deadlifts 135/95 15 Lateral Burpees 9 Push Jerks

CrossFit Class 7 Rounds For Time 12/8 cal bike 6 muscle ups or 12 Chest to Bar 6 Cleans  135/95 Rest 2 Minutes

Endurance 6 sets of 250m row @ 80% effort 250m row @ 85% effort 250m row @ 90% effort 250m row @ 95% effort Rest... Read More

CrossFit Class 5 sets of Max Bench Press @ 65% of max Immediately followed by 15 Ring Rows (Partner Banded) Rest 3 Minutes Then For... Read More

CrossFit Class “9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#)... Read More

CrossFit Class AMRAP in 10 10 Overhead Squats 52/34kg 30 Double Unders Rest 5 Minutes then Amrap in 10 50 foot walking lunge 50/35s 25... Read More

CrossFit Class Every 10 minutes for 40 minutes 400 meter run 10 DB Deadlifts 70/50’s 10 Burpees 15 toes to bar 20 DB Shoulder to... Read More

CrossFit Class 3 Rounds for Time 25 HSPU 5 Hang Squat Cleans 225/155 15 Strict Toes to Bar

Endurance 8 sets of 750M Row @ best 2k pace rest 90 seconds