Longer style Met-con today guys, take a few minutes to prep for dead lifts / wall balls prior to the start of this WOD. Our legs should be pretty smoked from this one, a round of tabata air squats will make for an extra spicy cash out. Go for max Reps!! For Time Run 800M 50 Wall Balls (20/14) 30 Dead lifts (155/105) 25 Wall Balls (20/14) 15 Dead lifts (155/105) Run 800M Cash Out Tabata Air SquatsRead more

Last week we hit some power clean work on the minute to build stamina and efficiency with the movement. Today we’re going to add a jerk, but instead of cycling on the minute we’re going to be building to a heavy 3 rep. CrossFitters would normally hold onto this bar, and “touch and go” for the 3 reps, whereas weight-lifters would drop between reps getting set for each lift. You may choose how you want to approach this but make sure you are set for each lift even if string them together. Strength Take 15 minutes to find a heavy 3 rep Power Clean and Jerk Conditioning 21-15-9 Hang Power Clean (115/75) Burpees Toes To BarRead more

Today we’ll be working on some volume squatting as well as some strict pull-ups for our strength piece. Take a few minutes to build to around 50% 1RM Back squat – this should feel pretty light since you’ll be hitting sets quick today.  For pull-ups scale to ring rows or strict banded pull-ups /negatives. Our met-con is a 4 round sprint, hold on to those thruster bars!!!! Alternating EMOM x 10 A. Back Squat x 8 (50%) B. Strict Pull-ups 5-7 or scale 4 rounds for time 50 double unders 15 Thrusters (45/33) 15 Kettlebell Swings (53/35)Read more

Strength Dead lift Take 15 minutes to find a heavy 3 rep dead lift for the day Conditioning 21-15-9 Dead lift (135/95) Push Jerk (135/95) Calorie RowRead more

At the start of class today, break up into teams of 3 and grab a bike , climbing rope and a dumbbell. Snake format means you follow your partners through movement after movement never passing one another. Maintain this pattern for the full 18 minutes. Scale options 1 Rope Climb = 3 Rope Pulls or 3-7 Strict pull-ups 10/8 Bike Cal = 15/12 Rowing Cal After the AMRAP breakdown and have fun with two separate tests of body-weight ability. Max chin over bar hold and ME Push-ups unbroken. In teams of 3 Using a snake style AMRAP in 18 Bike 10/8 Cal 10 Dumbell Snatches (50/35) 1 Rope Climb Cash Out 1 ME Chin Over Bar hold 1 Set ME Push-upsRead more