Mystery WODRead More

A. Bar Muscle Up Pratice B. Work up to Deadlift/Front Squat weight C. 3 Rounds for Time 20 Deadlift 15 T2B 10 Front Squats After each round 50 double unders D. Cool Down 500 M Row and MobilityRead More

Partner WOD for Time 3 Rounds 400M Run ( alternate) 200M Sand bag Run 100Yd Farmer Carry 40M Bear CrawlRead More

A. Death By: Slam Balls and Box Jumps B. As Soon as A. is complete, NFT: 5 Rope Climbs (legless) 10 Tire FlipsRead More

A. 6:00 EMOM: Power Clean+ Front Squat+ Push Jerk B. 0-5:00: 1000M Row (Rest in time remaining) 5:00-10:00: 30 Power Cleans 10:00-15:00: 40 Strict Pull-Ups 15:00-20:00: 30 STOH 20:00-25:00: 30 Front Squats 25:00-Finish: 800M RunRead More

A. 9:00 AMRAP 3 Wall Walk 6 SDLHP 9 KB Swings B. 3 Round EMOM Minute 1- 50 M sprint and back minute 2 – 100M sprint and back minute 3 – 150 M sprint and back C. Accumulate 2:00 “L” sitRead More

A. 8:00 EMOM 5 Thrusters B. AMRAP in 15:00 200m run 10 Ring Dips 20 box step ups 1 Rope ClimbRead More

A. Bench- Find 1 RM B. 5 Rounds NFT max bench press reps max T2B Rest 2-3 minutes between rounds C. 4:00 find largest set of double undersRead More

4 Rounds ( max effort each round) 200M Row 10 KB Swings 10 Burpees 10 KB Swings 10 Burpees 200M Row 2:00 rest score fastest roundRead More

A. CrossFit Total 3 attempts at a max total Back Squat Shoulder Press Deadlift B. Post WOD 500m row: 1:00 walk 400m run; 1:00 walkRead More