WOD

CrossFit Class  Every 90 seconds for 18 minutes (3 Rounds) Back Squat 5 (32X1) Supinated Grip Pull Up 5-7 reps (21X1) weighted if possible Reverse... Read More

CrossFit Class w/ a Partner in 25 Minutes 1 partner is always running 200 Meters During that, partner 2 is doing AMRAP of: 2 Strict... Read More

CrossFit Class Linda 10-9-8-7-6-5-4-3-2-1 1.5 BW Deadlift BW Bench Press .75 BW Clean 30 Minute Cap

Endurance 5 Rounds For Time: 500m Row 25′ Handstand Walk 400m Run 3 Rope Climbs Rest 3 Minutes *stay consistent over the rounds Swim WOD... Read More

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