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WOD 03/08/18

A2:3 RFQ of: 15/12 Calorie Ski (8/5) 15 USSR K.B. Swing (2/1.5 Pood) 5 Inchworm 10 Each Plank Shoulder Taps B: Clean - Build to a moderately heavy single; Rest as needed C1: 3 Rounds of: 3 HSPU 3 Clean (185/125#) C2…

WOD 03/07/18

A2: 1K Row For Time A3: 4 Minute AMRAP of: 5 Strict Pull Up 10 Push Up 15 Air Squat B: Push Press - 2 @ EMOM X 9 Minutes @75% of 1RM C1: Weighted Pull-ups (5/5/5/5) Superset with C2 C2:…

WOD 03/06/18

A2:3 RFQ of: 10 Paces Left/Right Lateral Monster Walk/ 10 Paces Forward/Backward Monster Walk/ 10 Banded Squat @3211/ 15 Banded K.B. Swing (20/12Kg + 1/2->1/4" band) B: 3 position power clean (5 Sets of 1 Each PC/HPC/HPC) Ground/BTK/Mid-Thigh C:…

WOD 03/05/18

A2:3 Rounds of: 5 HRPU 5 Strict Chin Up 10 Each Alternating Box Step Ups B:5 RFQ of: 2 Each TGU (24/16Kg) 5-10 Strict Dip @21X1 9 Each Alternating Pistol @21X1 ; 60 Seconds Rest Between Rounds. C: For…

WOD 03/03/18

A2: 3 Minute AMRAP of: 10 BallSlam (20/15#) 5 Ring Row A3: 2 RFQ of: 3 Chin Up @2011/ 3 Inch Worm/ 5 Strict T2B @20X 5 Each D.B. Power Snatch (50/35#) B: Push Jerk - Build to a challenging set of 3 reps; rest…

WOD 03/02/18

A2: 3 RFQ of: 3 Inch Worm 5 Each Groiner 15 Tuck Up 20 Banded Good Morning B: 10-15 Minutes of Skill Work: Kipping: Pull Ups/HSPU/T2B/DU's Use this time constructively, choose your biggest weakness and work on it. C: 5…

WOD 03/01/18

A2: 3 Rounds of: 30 Seconds Max Reps Burpee To 6" Target; Rest 90 Seconds Take 3 rounds to practice pace and standard for 12.1 B: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6" target C1:…

WOD 02/28/18

A2: 2 RFQ of: 25 Banded Face Pull 20 Banded Pull Apart 1 Kick Up To Handstand 20 Seconds Handstand Hold 3-6 Second Slow Handstand Negative (Eccentric) 5 Strict Chin Up B: Against A 3 Minute Clock: 3 Rope Climb (20/15')/…

WOD 02/27/18

A2: 5 Minute AMRAP of: 12 Plate G2OH (45/35#) 10 Plate OHS 30 Seconds Burpee To Plate B: 3 position power clean - 1@ 70/75/80/70/75/80% Ground/BTK/Mid-Thigh C: Paused Front Squat - 3@75/ 2@80/ 1@85/ 3@75%/…

WOD 02/26/18

A2: Air Bike 90 Seconds Slow; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint B1: 3 RFQ of: 5 Ring Row 5 Push Up 5 Calories Arm Only Ski B2: Weighted Dip -  Find A Heavy Triple C:…

WOD 02/24/18

A2: 3 RFQ of: 15 Banded Face Pull 8 D.B. Goblet Squat 6 Each D.B. Power Snatch 100M Jog B: Partner WOD 30 Minute AMRAP of: 400M Run 30 Box Jump Over (24/20") 15 Each Alternating D.B. Snatch (50/35#) In teams of 2/Both…

WOD 02/23/18

A2: Jog - 3 Minutes Down/3 Minutes Back B1: 3 Rounds of: 1-3 Power Clean @70% 1 Rounds of: 1-3 T2B/ 3 Deadlift (115/75#)/ 3 Power Snatch B2: Against a 15 Minute Clock: Build to a heavy single in 6 Minutes + Immediately…

WOD 02/22/18

A2: 3 RFQ of: 12 Ring Row 30 Seconds Bike Calories 1 Kick Up To Handstand 10 Seconds Handstand Hold B: Handstand Push-ups (3 Rounds of 80%/15 Second Bike Sprint) HSPU @21X1/Immediately into a  15 Seconds Bike Sprint Calories…

WOD 02/21/18

A2: Air Bike: 2 Minutes Max Calories @80-90% Sustainable Pace; Rest 60 Seconds A3: 2 Minutes Max Reps:Wall Ball B: Push Press - 1/1/1@90% C: BTN Jerk - 1/1/1 @90% + 2 Rope Climb D:2 Minute AMRAP…

WOD 02/20/18

A2: 5 Minute AMRAP of: 12 Each Alternating OH Lunges (45/35#) 8 Plate Thruster 30 Seconds UB Lateral Jumps Over Plate B: 3 Position Clean (bottoms up) (1/1/1@90%) Ground/Below The Knee/Mid-Thigh C: Paused Front…

WOD 02/19/18

A2:6 Minute AMRAP of: 9 USA K.B. Swing (24/16Kg) 6 Ring Row 45 Seconds Ski Meters B: 18.0 (zero)= 21/15/9 RFT of: D.B. Power Snatch (50/35#) Burpee Over D.B. C: 4 Rounds of: 100' UB Farmer Carry (AHAP); 20…

WOD 02/18/18

A2: 2-3 RFQ of: 1 Kick Up To Handstand 5 Each Shoulder Tap 3 Seconds Negative 30 Seconds Arm Only Row 30 Seconds Row 30 Seconds Banded Row B: 4 Rounds of: 70% HSPU/ 20 Second Row Sprint (5/3) C: Close grip…

WOD 02/17/18

A2: 3 RFT of: 15 USA K.B. Swing (24/16Kg) 3 WallWalk/ 200M Row Sprint B: Thruster - 4 Sets of 4 Building @20X1; Rest 150 Seconds Between Sets C: For Time: 40 Box Jump Over (24/20") 30 WallBall (20#-10'/14#'9') + 800M…

WOD 02/16/18

A2: 3 RFQ of: 3 Power Snatch (45/35/15/PVC) 3 OHS @32X1 200M Ski 30 Seconds Plank B: 1 Power Snatch + 3 OHS (1@70/75/80/85/90%) C: Against a 16 minute clock: In First 4 Minutes (1-4) complete: 25…

WOD 02/15/18

A2: 3 RFQ of: 10 Banded Face Pull 10 Banded Row 10/8 Calorie Ski A3: Handstand Push-ups (4 Rounds of: Max UB) B: Power Clean + Pause Push Press (5@70 + 4@80 + 2@85 + 1@90%) C: BTN Jerk (1/1/1/1/1/1@90%) D1:…

WOD 02/14/18

B1: For Time: 1 Minute Row Calories (8/5) + 2 Rounds of: 15 Seconds Active Hang 5 D.B. Power Clean (45/25#X2) + 1 Minute Row Calories + 2 Rounds of: 1-3 Bar Muscle Up/3 D.B. Power Clean Subtract 1 second from your time for every…