January 9, 2018 Strength: Deadlifts EMOM x 6 4 reps @ 70% Metcon: Every 3:00 x 7 Rounds 12 Overhead Squats (95/65) 12 Burpees *Goal of this workout is to try and keep the same pace each round.  If you are unable to complete all reps inside the 3 minute round, then AMRAP the two...Read More

January 8, 2018 Strength: Front Squats EMOM x 6 4 reps @ 70% Barbell Technique: Snatch and Thruster warmup Metcon: 4 Rounds for time: 5 Snatches (135/95) 5 Thrusters (135/95) 5 Bar Facing BurpeesRead More

January 7, 2018 Rest Day.Read More

January 6, 2018 Strength (Gymnastics): 6 x 3 Strict Pull ups (Rx+ Weighted – AHAP) *Complete a 150m Ski after each set. Partner WOD Teams of 2 or 3 complete the following: 25 minute AMRAP 50 Handstand Push ups 50 Bench Press (165/115) 50 10m Shuttle Sprints* 50 Kettlebell Swings (70/53) *10m = 30ft. Every...Read More

January 5, 2018 Strength: Cleans 6 x 3 @ 70% *These are to be completed as Touch & Go Cleans.  Do 3 sets Power Cleans and 3 sets Squat Cleans.  Rest as needed between sets. Metcon: 2 sets, each for time of: 50 Wall Balls (30/20) *Every break/stop = 5 Burpees to 6″ Touch.  Rest...Read More

January 4, 2018 Strength (Gymnastics): 6 x 3 Dips (Rx+ Weighted – AHAP) *Complete a :30 Hollow Hold after each set of Dips.  For the Dips and Hollow Hold, focus on Good Positioning. Metcon: 4 Rounds for time: 30 Double Unders 15 Deadlifts (185/125) 15 Box Jumps (24″/20″) Accessory: TBD if time leftRead More

January 3, 2018 Strength: Deadlifts EMOM x 6 3 @ 70% Metcon: 12 minute AMRAP 8 Power Snatch (95/65) 10 Burpees COMPETITIVE CROSSFIT CLASS – 5:30pm AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20)...Read More