WOD

CrossFit Class Every 2 Minutes for 18 Minutes Station 1: Weighted Strict Pull Ups  x3 + 30 second Supinated Grip Hang Station 2: 50-75 Foot... Read More

Endurance 5 sets of Row 250m @ 90% effort Row 250m @ 95% effort Row 250m @ 100% effort Row 250m @ 90% effort Row... Read More

CrossFit Class OT 3 Minutes for 9 Minutes 5 Deadlifts 55-65% 10 Strict Toes to Bar In Teams of 2 for Time (20 Minute Cap)... Read More

CrossFit Class 10-9-8-7-6-5-4-3-2-1 Alt. 1 Arm KB Front Rack Rev Lunge 32/24kg 1-2-3-4-5-6-7-8-9-10 Bar Muscle Ups *Lunges performed 10 on right arm and 10 on... Read More

CrossFit Class OTM for 9 Build to a heavy Triple P Cl and Push Jerk 3 Rounds of 25 Toes to Bar 20 Thrusters 95/65... Read More

CrossFit Class Strength Build to heavy over 7 sets 3 second pause Front Squat 3 Rounds for Time 400 Meter Run 30 Wall Balls 20/14... Read More

CrossFit Class RX’d 3 Rounds for time 21 Chest to Bar Pull ups 15 Shoulder to Overhead 155/105 100 Foot Handstand Walk  (25foot unbroken incrememnts)... Read More

Endurance 6 sets of Row 250m @ 85% effort Row 250m @ 90% effort Row 250m @ 95% effort Row 250m @ 100% effort Rest... Read More