WOD

CrossFit Class Strength Bias Front Squat 10,8,6,4,2 (build) Conditioning Bias 4x400m Run or 4x.8 miles on assault bike Rest 2 Minutes between bouts. Time cap... Read More

CrossFit Class For Time: 50-40-30-20-10 Abmat Sit Up 300-250-200-150-100 Foot Shuttle Run 25′ increments 30-25-20-15-10 American KB Swing 24/20

CrossFit Class AMRAP in 15 minutes of: 20 Calorie Row 20 KB cossack squat (goblet style) 20 Renegade Rows 35/20lbs At 20:00 on Clock AMRAP... Read More

Beginning on a 4-minute clock: 2 Rounds 12 overhead squats (95/65lbs) 12 toes to bar If completed before 4 minutes, add 4 minutes to the... Read More

Endurance 8 Rounds for Time 300 Meter Row 100 Foot Farmers Carry 1/2 BW in each hand

CrossFit Class 27-21-15-9 Front Squats 135/95 HSPU

CrossFit Class Strength Deadlift 60/5, 70/4, 75/3, 80/2, 85/1 AMRAP in 20 Minutes of 20 Chest to Bar Pull ups 40 Double Unders 20 DB... Read More

CrossFit Class 3 Rounds For Time 30/21 Calorie Row 25 Wall Balls 20/14 20 DB Hang Clean & Jerks 50/35lbs

CrossFit Class Clean & Jerk Build to Heavy in 15 Minutes AMRAP in 10 Minutes of: 6 ring muscle-ups 12 shoulder to overhead (155/105lbs) 15... Read More

CrossFit Class Strength Bias Overhead Squat Build to a heavy Double Conditioning Bias 7 Rounds of 40 sec Bike or Row: 20 sec Rest 40... Read More