CrossFit W.O.D. Fight Gone Bad (None Title Fight – 3 Rounds) Wall Balls 20/14 Sumo Deadlift High Pull 75/55 Box Jumps 20 all (step ups allowed) Push Press 75/55 Row (For Calories)

CrossFit Strength/Skill Front Squat 3×3 @ 85% W.O.D. EMOM 20 Minute (Odd/Even) 5 Shoot Throughs (with push up and dip) 20 Sit Ups

CrossFit Strength/Skill Strict Press 2×1 @ 90% W.O.D. 21-15-9 Thrusters 95/65 Ring Rows Coaches Intent: Sprint through this one, if not use lighter weight and go faster. Today could also be a great rest day or just work on strength and then mobility. Boot Camp W.O.D. (7:30 am, Tues./Thurs.) AMRAP […]

CrossFit Strength/Skill Snatch 3×1 @ 85% W.O.D. 400 Run 10-8-6-4-2 Snatch 95/65 (Full Depth) Toes To Bar 400 Run

CrossFit Strength/Skill Bench Press 3×1 @90% W.O.D. #1 Tabata (8 rounds 20 sec. work 10 sec. rest) Hand Release Push Ups Rest 2 minute #2 Tabata (8 rounds 20 sec. work 10 sec. rest) Chin Ups (Palms in or towards you) Boot Camp W.O.D. (7:30 am, Tues./Thurs.) Complete For Time […]