STRENGTH Tempo Back Squat (3:0:2:0) 3×83 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top) **Not to exceed 75% CONDITIONING “John Wood Special”5 Rounds for time: 15/12 cal bike 10 HSPU 10 DB Squat Clean 2×50/35 – 1 Head of DB needs to touch...Read More

STRENGTH Pause Snatch Balance + Snatch Balance 5×5, starting at 65% and building to 80% CONDITIONING “If Tomorrow Never Comes”3 rounds:25 Toes to Bar50’ Handstand Walk50’ Overhead Walking lunge (135/95)Read More

STRENGTH Deadlift 10 @60% – 8 @65% – 6 @70% – 4 @80% – 2 @90% CONDITIONING CROSSFIT BENCHMARK WOD: “The Ghost” (edit with run)23:00 AMRAP (REPS)6 Rounds:1:00 200m run (around islands) -or- row for cals1:00 Burpees1:00 DU1:00 RestRead More

STRENGTH Hang Clean + Jerk 4-3-2-2-2, starting at 60%, not to exceed 70%. CONDITIONING “The Thunder Rolls”4 sets: (1 Set Every 5 Minutes)20/16 Calorie Row20 GHD Sit Ups (OR 40 Alt. Leg V-Up)20 Pull-ups WELLNESS WEDNESDAY 𝗪𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝘀𝗻𝗮𝗰𝗸? 👇🏽🙃 We want to incorporate protein, carbs, and healthy fat with meals and...Read More

STRENGTH Front Squat 4×5, starting at 60% and building CONDITIONING “Friends in Low Places”7 sets1:30 AMRAP 16 Deadlifts (155/105)8 Box Jumps (24/20)Max Calorie Bike-Rest 1:30 b/w setsRead More

STRENGTH 3×5 Hang Pause Snatch, 65-70% *Pause for 2 sec in the receive CONDITIONING “The Dance”12-9-6-3Squat Snatch (135/95)24-18-12-6Bar Facing BurpeesRead More

STRENGTH Front Rack Lunges 6-4-2-2-2, Starting at 60% and building to Max Effort CONDITIONING “Lovin’, Touchin’, Squeezin'”Partner Throwdown FridayFor time:100 Power Cleans (135/95) (split as desired)*Every 2 minutes each partner completes 5 Muscle Ups**Start the workout with Muscle UpsRead More

CrossFit Hero WOD…YOUR CHOICE! “Dork” or “Jerry” “Dork” 6 Rounds for Time:60 Double-Unders30 Kettlebell Swings (1.5/1 pood)15 Burpees Background: Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a...Read More

CONDITIONING “Separate Ways (Worlds Apart)”For time:10-20-30-40-50Calorie RowWall Balls (20/14) to 10’ TargetGHD Situps (OR 2x Alt. Leg V-Up)*80’ Handstand Walk after each round MINI PUMP – UPPER BODY ANTERIOR 2 Rounds: Maintain Quality10 Barbell Bench Press @ moderate weight 6 – 1:1:2 Incline DB Bench @ moderate weight 12 Incline DB Chest Fly @ light...Read More

STRENGTH Deadlift 5×2, 85-90% CONDITIONING “Any Way You Want It”For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x70s/50s)10/8 Calorie Echo Bike after each setRead More