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STRENGTH 5×3 Back Squat @ 87% 1RM CONDITIONING “Pumpkin Pie”FULL SEND FRIDAY!!! 50 Power Snatches (95/65)100’ Overhead Walking Lunge (95/65) FINISHER 3 Sets in 9:0015 CandlesticksRead More

CrossFit Hero WOD “Zeus”3 Rounds For Time30 Wall Ball Shots (20/14 lb)30 Sumo Deadlift High-Pull (75/55 lb)30 Box Jump (20 in)30 Push Presses (75/55 lb)30 calorie Row30 Push-Ups10 Back Squats (Bodyweight) Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd...Read More

STRENGTH Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4, 65%, 70%, 75%, 75%, 80% CONDITIONING “Lemon Meringue Pie”3 Rounds: [Rx+ 4 Rounds]25’ Handstand Walk“X” Squat Cleans 25’ Handstand Walk20 Pull Ups [Rx+ C2B]-Rest :90-“X” = (Rd 1) 15 @ (115/80) [Rx+ 135/95], (Rd 2) 10 @ (135/95) [Rx+ 185/125],...Read More

SKILL Bar MU Endurance / Technique and Practice50% Max Bar MU then right into 1:00 max Box Bar Muscle Ups — rest 2 minutes —40% Max Bar MU then right into 1:30 max Box Bar Muscle Ups — rest 2 minutes —30% Max Bar MU then right into 2:00 max Box Bar Muscle Ups **box...Read More

STRENGTH 5×3 Front Squat @ 92% 1RM Front Squat CONDITIONING “Key Lime Pie”AMRAP 10 Minutes10 Kettlebell Swings (53/35)10 Box Jumps (24”/20”) ~ score rounds + reps *With a running clock, rest 3:00 then into…. ACCESSORY FINISHER 2 Sets (to be completed in 10:00)20 GHD Sit Up60 Second Plank Clock Walk. 20 Seated Landmine Russian twists*Score weight...Read More

STRENGTH Power Snatch and Power C&J EMOMOn the Minute for 10:00:Power Snatch 5×1 @ 75% 1RM Directly into:Power Clean & Jerk 5×1 @ 75% 1RM CONDITIONING FULL SEND FRIDAY!!! “Poodle”10-20-30Toes to barHang Power Cleans (135/95)Bar Facing BurpeeRead More

STRENGTH Deadlift 5-4-3-2-1, @ 50%, 60%, 70%, 80%, 90% CONDITIONING CrossFit Benchmark WOD “Betty”5 Rounds for time:12 Push Press (135/95)20 Box Jumps (24/20)Read More

STRENGTH 5×3 Front Squat @ 89% 1RM Front Squat CONDITIONING “Rotweiller”For time:50 Wall Balls (20/14) (10’) [*Rx+ for ladies 10′ target]200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls (20/14) (10’)Read More

BAR MU ENDURANCE/TECHNIQUE 4 sets90 second AMRAP10 Burpee Box Jump Overs (24/20)Max Bar Muscle Ups in remaining time– rest 90 seconds between sets- CONDITIONING “German Shepard”AMRAP 3 Minutes6 Wall Walks18 GHD SIt Ups-rest 2 Minutes-AMRAP 3 Minutes54 Double Unders6 Wall Walks-rest 2 Minutes-AMRAP 3 Minutes18 GHD SIt Ups54 Double Unders-rest 2 Minutes-AMRAP 6 Minutes6 Wall...Read More