WODs

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 7×2 Climbing in weight, you can drop the weight and reset between reps. Work on the transition from the knee to the power [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@80, 5@85%, 3@90, 3@95, 8@75 – working percentages off your 3RM Conditioning: AMRAP 12 min of – 3 Curtis Ps (95/65lb) 25 Double [...]

Warm-up & Mobility: 15 Minutes Strength: Strict Press 3-3-3-3 Conditioning: EMOM 18 – 6 cycles of: 7 TTB 12 Burpee 15 Wall Ball  

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – 7×2 Climbing in weight – you can drop the weight and reset between reps, work the transition from the knee to the power [...]

Warm-up & Mobility: 15 Minutes “Fran” – RX is on 21-15-9 reps for time of – Thrusters (95/65lb) Pull-ups

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk Day – 20 min to Est. 1rm Conditioning: For time: 55 Power Cleans (135/95lb)* *Every 3MOM perform 5 HSPU and 7 C2B Pull-ups  

Warm-up & Mobility: 15 Minutes Strength: Goat Day – Menu: DUs, Ring Dips, Pull-Ups, MU, rope climbs (25 minutes to work on goat) Conditioning: 12 Min AMRAP – Goat and Run X Goat [...]

Warm-up & Mobility: 15 Minutes Conditioning: 30 rounds for time (STRICT TIMECAP 35 MINUTES) 5 Wall Ball (20/14lb) 3 Burpee over bar 1 Deadlift @ 85% 1RM  

Warm-up & Mobility: 15 Minutes Strength: Snatch Day – 20 min to Est. 1rm Conditioning: CrossFit Games Open WOD 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@75%, 5@85%, 3@90%, 2@95%, 1@100%, 8@75% – working percentages off your 3RM Conditioning: “Pops” – from CFNE (RX is [...]