WOD

20 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee). Note: Reps do not need to be touch... Read More

Workout of the Day Complete as many rounds and reps as possible in 6 minutes of: 135/95 lbs Power Cleans x 5 reps Burpees Over... Read More

A. Three sets of: Turkish Get-Ups x 3 reps each arm Rest 30 seconds B. 5k Run for Time. Yes… The always dreaded “Run 5k... Read More

Workout of the Day A. Six sets of: Hang Snatch + Snatch, work up or on form. Rest 2 minutes B. Five rounds for time... Read More

Jerk *Set 1 – 3 reps @ 60% *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 80% *Sets 4-8 –... Read More

    “CROSSFIT TOTAL” •             BACK SQUAT, 1 REP MAX 15 min Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2... Read More

Team WOD (teams of 2) Men use 115#/Women #75 With a 45#/33# bar do 50 Thrusters each.  Bar never touches the ground, you must pass... Read More

BBQ Prep   Workout of the Day Every four minutes, for a total of six sets, complete: 115/75 lb Front Squats x 10 reps 400... Read More

Workout of the Day A. Deadlift x 15 reps aprox 50% Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10... Read More

HBBS 10X3 @ 85% – rest at least 2 minutes   5 Rounds For Time One Lap run 20 Push Up 30 Sit Up 10... Read More