Strength Dead lift 1×20 @ 60% of 5RM 1×20 @ 65% 1×20 @65 OR 70%, go to 70% if you feel that 65% was solid Conditioning 100 Double Unders then, 21-15-9 Shoulder to Overhead (95/65) Front Rack Lunges (95/65) L/R Burpees Over Bar time cap 10 minutes  Read more

EMOM Sunday – Improve , practice, no scoreboard…. EMOM x 24 A. Row Calories (20/15) B. KB Swings x 15 (53/35) C. 1 Round of “Cindy” D. Sit-ups x 15Read more

Try this cardio / heavy combo with a partner today. Each partner completes the entire round before switching. Treat your turn as an interval sprint. In teams of two alternating for 22 minutes 8 Box Jumps (24/20) 6 Front Squats (135/95) 4 Power Snatches (using same bar) 50 M RunRead more

Today’s WOD will test your grip, try to hang on for big sets today. Scale T2B by volume and be sure to stay active and use your shoulders to start each rep. 6 Rounds for Time 12 Push Press (115/75) 12 Toes to Bar 12 Hang Power Cleans(115/75) 24 Double Unders Cash Out  Tabata Sit-upsRead more

One of the “OG” tests for CrossFit was the 15 rep body-weight overhead squat. Very few have ever been able to achieve this, so today we’ll try a variation, and give our best overhead squatters a chance to try it too! For the Met-con, each time you get to push-ups, do as many as you can each round until form degrades or you max out. We’ll be counting total reps today in WODIFY. Choose based on proficiency. A. 4 x 15 perfect barbell OHS B. 3 x 15 @ 1/2 BW OHS C. Build and attempt BW x 15 Conditioning AMRAP In 8 minutes 15 Kettlebell Swings (55/35) 25 Air Squats 1 Set Max UB broken Push-upsRead more