WOD

Endurance 5 Mile Run

CrossFit Class For Time: 20 Overhead Squats  135/95 30/20 Cal Row or Bike 50 Pull Ups 30 Deadlifts 225/155lbs 50 Pull ups 30/20 Cal Bike... Read More

CrossFit Class OTM for 10 Minutes 6 Clean & Jerks *choose a weight you can maintain for all 10 rounds For Time: 1 Mile Run... Read More

CrossFit Class 5 Rounds for Time 30 Wall Balls 15/12 Cal Bike or 20/15 Row 30 Bench Press 95/65lbs 15 DB Front Squats 1 minute... Read More

CrossFit Class 31 Heroes AMRAP in 31 Minutes 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30/24 Partner always running 400m w/ 45/25lbs

CrossFit Class 4 Rounds for Times of: 20/15 Calorie Bike or Run 400m 10 Power Snatches 115/75 20 Bar Facing Burpees 10 muscle ups rest... Read More

Endurance Row a 10k

CrossFit Class 3 Rounds for time of: 90 double unders 40 wall balls 20/14 20 Strict HSPU Then immediately Run 1 mile

CrossFit Class AMRAP in 5 min 10 DB Snatch 50/35 10 Cal Row Rest 3 Minutes AMRAP in 5 Min 10 DB Push Press  50s/35s... Read More

CrossFit Class OTM for 10min 2 Back Squats (Add 5-7% from last week) AMRAP in 20 Minutes of 20 Clusters 95/65lbs 20 Burpees over Bar... Read More