Strength Take 15 minutes to build to a heavy 2 rep Thruster Conditioning 4 Rounds For Time 15 Kettlebell Swings (53/35) Row 15/12 Calories 15 Dead lifts (135/95)  Read More

Partner Chipper Partners may switch at will, but only work one at a time. 3 Rounds for Time 40 Pull-ups 30 Dumbell Snatches R/L (50/35) 40 Wall Ball Shots (20/14) 30 Synchro Burpees cap 30 minutesRead More

We have a shorter strength component today to save room for our interval work. (and rest)  Add weight as needed throughout the EMOM building to a heavy complex 1+1. EMOM x 8 minutes 1 Power Clean + 1 Push Press Conditioning 4 Intervals for Time Record your slowest 12/9 Calorie Assault Bike 7 Power Cleans...Read More

Bringing back on old CrossFit Open WOD. Use the beginning of class to dial in toes to bar and warm-up push press. CrossFit Games Open “12.3” AMRAP in 18 minutes: 15 box jumps, 24/20″ 12 push presses, 115/75# 9 toes to bar”Read More

Time to test our 1RM Squat Snatch, how far has your ability to move come over the past 8 weeks. For today, try your best to land in the bottom of a squat when receiving the snatch. Test 1RM Snatch Conditioning AMRAP in 12 minutes 20 Front Squats (135/95) 30 Bar Facing Burpees 20 Back...Read More

Lets have some fun today with a high skill bench mark WOD.  Challenge yourself when scaling today since the gymnastic movements have low rep counts.   “Nate” Complete as many rounds as possible in 20 minutes of 2 Muscle Ups 4 Handstand Push-ups 8 KB Swings (70/53)Read More

Today is the day we’ve been waiting for, find a 1RM squat clean. Warm-up EMOM x 6 Power Clean + Front Squat add weight as needed (start at 135/95 or about 50%) Test 1RM Squat Clean Conditioning AMRAP in 10 minutes 6 Hang Power Cleans (115/75) 8 Back Rack Lunges (115/75 10 Pull-upsRead More

Lets start out with some overhead work. Take 20 minutes to build up to a heavy set of 5 in the push press. Remember, we’re looking to establish a single set of 5 today, rest as needed. You don’t need to do 5 every time. Our met-con includes sets of 20 DB Snatches, go break...Read More

Lets have some fun with this “sandwich” style chipper today. A couple of rules to pay by today guys, take a look. *Athletes must rotate every 10/8 calories on the rower. ** For Burpees over the bar, athletes must trade off reps 1:1. Aka, switch for each rep, you do one I do one. OHS,...Read More

During warm-up take about 7-8 minutes to build up to a single moderate pause front squat. Treat this as a primer for the thrusters and power cleans to come in the WOD. After each mini AMRAP you’ll have 3 minutes to rest and change weights. If you don’t wish to use the RX weights, that’s...Read More