Warm-up Min 0-5 Jump squats Superman flutter V-ups 2×20 Min 5-10 Front squat prep 1/2 Full Brief Min 30-45 Metcon Prep Inverted Row x5 Press x5 SDHP x5 15-30: Front Squat (8-8-8-8-+8) *One round every 2 minutes **Build every set 50-60: Metcon (AMRAP – Reps) Inverted row x10 Press x10 SDHP x10 AMRAP 10Continue Reading

Warm-up Min 0-10 90/90 Breathing Seated Shoulder slides Nordic Lift x25 Squat with plate x5 (10 sec hold) Min 10-15 Brief 15-60: The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)Continue Reading

Warm-up Min 0-10 “Shapes and Sprints” Using PVC, create shapes that is announced by coach in a relay style sprint fashion. Min 10-20 Press in Boat Post x10 Single leg Deadlift x10/10 (Opposite arm and leg) Reverse Lunge x10/10 2 rounds Min 20-25 WOD Briefing: *Try and keep your feet stationary for all 30 reps....Continue Reading

Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:Continue Reading

Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for timeContinue Reading

Shoulder Press (5×8 Across) Metcon (AMRAP – Reps) Push-ups Toes to bar Air Squats 3-6-9-12-15-18-21—— AMRAP 9Continue Reading

Shoulder Press (5×5 @ 70-80% (across) Metcon (Time) Partner Workout! Cash In: 60 Calorie Assault Bike -5 Rounds- 5 DL 275/185 15 Box Jumps Cash Out: 60 Calorie Assault Bike *Both partners must do at least on rep of each movement, including the assault bike. *You can break up the 5 round of DLs &...Continue Reading

DB shoulder press (5×8) Db shoulder press Metcon (No Measure) Tabata Handstand hold Dubs L-sit Superman hold Overhead squat (bar only)Continue Reading

Broomstick Mile (Time) 25 Back squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters. Taken from CrossFit.com Journal “All of this work, except for the runs, is done with a one inch...Continue Reading

Strict Toes-To-Bar (4×8) Shoulder Press (4×8) Metcon (Time) Bike 2miles Run 1.25 Row 800mContinue Reading