WOD

Endurance For Time 1 Mile Run Then 12 Rounds of 250M Row 30 sec Rest Then finish with 1 mile Run

CrossFit Class 5 Rounds For Time 10 DB Deadlifts 50/35 10 DB Hang Cleans 50/35 10 DB Front Squats 50/35 10 DB Shoulder to Overhead... Read More

CrossFit Class 3 Rounds for Max Reps and Cals 1 minute Max Bike rest 30 seconds 1 Minute Max Toes to Bar Rest 30 seconds... Read More

CrossFit Class In 10 Minutes work to a heavy 3 Front Squat 30-24-18-12-6 Lunges 200m Run After Each Round

CrossFit Class “THROWBACK” RX (Only one person working at a time for barbell movements.) **Buy in** 60 wallball partner passes 20/14# to 10/9 50 Deadlift... Read More

Endurance OT 10 Minutes for 40 Minutes 400 Meter Run 500 Meter Row .8 Mile Bike 200 Foot Farmers Carry Rest for the remaining time... Read More

CrossFit Class OTM for 12 Minutes M1: Max L-Sit Hold or 10 L-sit leg raises M2: Row 12/9 Calories M3: 30 second 1 arm push... Read More

CrossFit Class Every 3 Minutes for 12 Minutes 5 Strict Pull Ups 2 Turkish Get Ups For Time: 12-9-6 Squat Snatches  155/105 Ring Muscle Ups

CrossFit Class OTM for 15 Minutes M1: 6 Bulgarian Split Squat Right Leg 32X1 M2: 8 Right Arm DB Kneeling Press 32X1 M3: 6 Bulgarian... Read More

CrossFit Class LOB Qualifier Workout 1 AMRAP in 8 minutes 3-6-9-12-etc Deadlifts 225/165 Lateral Burpees over Bar Chest to Bar pull Ups