crossfit

Strength & Conditioning Class 3 Rounds 8-12 Strict Press (Barbell) 8-12 Deficit Push Ups  8-12 2 Way Shoulder Raise 3 Rounds 8-12 3 Way Ring... Read More

Sumo Dealift  10,8,6,4,2 building 5-10kg heavier than last week For Time: 21 Thrusters 95/65lbs 25/20 Cal Row 21 Thrusters 95/65lbs at 4:00 on the clock... Read More

Hang Clean + Clean Build to heavy over 10 minutesthen at 12 minutes on the clock for max reps 45seconds Hang Squat Cleans 135/95lbs 45... Read More

4 sets of Row 300/250meters 10 burpee box jump overs 24/20 15 chest to bar pull ups rest 60seconds Assault bike 20/15 cals 50 double... Read More

OTM for 10 Minutes 3 Hang Snatches “Over and Out” 20 Power Snatches 115/75 20 Bar Facing Burpees 20 Overhead Squats 20 Bar Facing Burpees... Read More

Strength & Conditioning Class 3 Rounds 8-12 Strict Press (Barbell) 8-12 Deficit Push Ups  8-12 2 Way Shoulder Raise3 Rounds 8-12 3 Way Ring Row... Read More

Every 2 minutes for 8 minutes 30s of max cleans with 40% 30s of max cleans with 50% 30s of max cleans with 55% 30s... Read More

Bench Press  5,5,5,5,5 OTM for 24 Minutes   M!1: 20/15 Cal Row M2:  8-10 Strict HSPU M3: 6 Burpees to Rings + 4 Muscle Ups Then... Read More

For Time   100 Burpees 100 Air Squats 100 Sit Ups 100 Push Ups Glute Accessory Post WOD

Sumo Deadlift 5 sets of 5 building over the sets 21-15-9  Alt DB Snatch 50/35 lbs Lateral Burpees Push Press 95/65lbs Rest 5minutes then repeat