WOD

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

CrossFit Class 3 Push Press OTM for 10 Minutes In Teams of 2 for 5 Rounds each of: 20/15 Calorie Row 20 American Swings 32/24kg

CrossFit Class Barbed Wire 4 Rounds of 400 meter run 20 pull ups 30 push ups 40 sit ups 50 air squats

Endurance 2 Rounds of 250m row 30 seconds rest 500 m row 60 seconds rest 750m row 90 seconds rest 1000m row Rest 5 minutes