CrossFit Strength/Skill Cleans 3×1 @ 90% W.O.D. Within 10 minutes, increasing weight complete 5 times for heaviest weight/set 1-1-1-1-1 One Set = 1 Hang Power Clean/1 Hang Squat Clean/ 1 Power Clean/ 1 Squat Clean A hang power clean followed by a hang squat clean followed by a power clean […]

CrossFit Strength/Skill Back Squats 3×2 @ 85% W.O.D. Complete For Time 200 Run 3 Rounds 15 Wall Balls 20/14 15 Kettle Bell Swings 70/55 Then 200 Run           

CrossFit Summer Nutrition Challenge Performance “Before” Performance WOD W.O.D. “Baseline” 3 Rounds, 2 minute rest between rounds 400 Run 20 Push Ups 30 Sit Ups 40 Air Squats

CrossFit Strength/Skill Front Squat 3×4 @ 75% W.O.D. Thrusters 95/65     Box Jumps 24/30 10                               30 20                              20 30   […]

CrossFit Strength/Skill Bench Press 3×3 @ 85% W.O.D. 800 Run 20 Push Ups 40 Sit Ups 60 Jumping Lunges (each leg = 1 repetition) 200 Sprint Boot Camp W.O.D. (7:30 am, Tues./Thurs.) Partner Up 100 Tire Flips (Flip Tire Back and Fourth, 50 each partner) 20 Farmers Carries KB 70/55 […]