STRENGTH Bench Press 5-5-4-4-4 CONDITIONING The Boogie Man3 Sets:AMRAP 2 Minutes3 Power Cleans (225/155)10 Bar Muscle UpsMax Calorie Echo Bike-Rest 4 Minutes between sets-Read More

STRENGTH Mayhem Mini Pump Arms/Core3 Rounds7 reps Single Arm KB Sit Ups (each side)11 Deficit Pushups (moderate deficit)11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality14 Single Dumbbell Waiter Hold Curl14 Pulse Ups21 Kettlebell Front Rack March Steps (each side)-Rest 2 Min between sets- CONDITIONING 3 Rounds for time:40 cal...Read More

CONDITIONING “Half Murph”800m Run50 Pull Ups100 Push Ups150 Squats800m Run OPTIONAL CORE 4 Rounds:25 Abmat20 4-count Flutter kicks15 V-Ups:30sec Superman HoldRead More

STRENGTH Back Squat 4×3 @ 75%, building each set CONDITIONING “Andi”For Time:100 Hang Power Snatches 65/45 pounds100 Push Presses, 65/45 pounds100 Sumo Deadlift High Pulls, 65/45 pounds100 Front Squats, 65/45 poundsRead More

CONDITIONING “Barbara Ann”5 Rounds for Time:20 Handstand Push-Ups30 Deadlifts 135/95 pounds40 Sit-Ups50 DU3:00min RestRead More

This week we deviate from our normal programming to bring you new CrossFit Benchmark WODs, introduced for the first time back in January along with a couple “favorites”. STRENGTH Power Clean 5×3 – Touch & Go, start at 60-65%, building each set CONDITIONING “Grettel”10 Rounds for Time:3 Clean-and-Jerks, 135/95 pounds3 Burpees over the Bar-REST 5:00-“Ingrid”10...Read More

STRENGTH 7 Min EMOM:3 Hang Power Clean + 1 Split Jerk CONDITIONING “Mayhem For Freedom”AMRAP 12 Minutes 20 Toes to bar 40 thrusters (45/35) 100 double undersRead More

Hero WOD “Manion”7 Rounds for time:Run 400m29 Back Squats (135/95) Background: Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq....Read More

STRENGTH Wide Grip Bench Press 5×8 AMAP in :30 Close Grip Push Ups*You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 sets of as many close grip push ups that you can perform in :30 seconds. CONDITIONING Reese’s4 Sets300m Row10 Chest to Bar Pull Up5 Wall Walks300m Row-Rest...Read More

STRENGTH Upper Body Posterior 4 Rounds7 Strict Pullups @ band assisted if needed12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality20 Bent Over Banded Tricep Extension-Rest 2:00 b/t rounds- CONDITIONING Kit KatAMRAP 8 Minutes8 Power Snatches (115/80)8 Box...Read More