1. WOD Monday

    Shuttle sprints across the gym Burpee As many rounds as possible in 10 minutes with a partner * Partner A does 1 each, then partner B does 1 each Then partner A does 2 each, partner B does 2 each, etc.…Read More

  2. WOD Friday

    EMOM for 10 minutes: 2 Deadlifts @ 70% 1RM Then.... 4 rounds for total reps of: 2 minutes ME KB Swings @ 24/16kg -1 minute rest 1 minute ME Wall Walks -1 minute rest…Read More

  3. WOD Thursday

    Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Here is the demo link: http://media.crossfit.com/games/video/HD/…Read More

  4. WOD Wednesday

    Fat bar strict press 5x3 WOD Mini Cindy 8 min amrap 5 pu 10 push-ups 15 air squats Cash Out Finish with a 1 mile row…Read More

  5. 01/19/16

    Boot CampMetcon (AMRAP - Reps)4 rounds 45s Row 15s rest 45s MB Cleans 15s rest 45s Shuttle run 15s rest 45s MB Sit-Ups 15s rest 45s Jump Rope 15s rest 45s MB Jerks 15s restRead More