CrossFit Class 1/14
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
CrossFit Class 1/11
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
CrossFit Class 1/10
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
CrossFit Class 1/8
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
CrossFit Class 1/7
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
CrossFit Class 1/5
For Time 100 Burpees 100 Air Squats 100 Sit Ups 100 Push Ups Glute Accessory Post WOD
CrossFit Class 1/4
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
CrossFit Class 1/2
3 Rounds for Time 20 Cal Row (comp train use bike if available) 30 Toes to Bar 20 Back Squats 225/155lbs 10 Devil Press 50/35lbs
CrossFit Class 12/31
Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6... Read More
CrossFit Class 12/29
In Teams of 2 60-40-20 Chest to Bar Pull Ups Clean & Jerks 135/95lbs Strength & Conditioning 3 sets 8-12 DB Push Press 5 Strict... Read More