WOD

10 Minute EMOM:Snatch High Pull + Snatch“Hold On”8 Minute AMRAP:20 Dumbbell Snatches (50/35)60 Double Unders Box Brief:Yoga this Sunday at 4pm If your body’s feeling... Read More

“Pyramid Scheme”For Time:50/40 Calorie Row50 Sit-ups50 Goblet Squats (53/36)25 Pull-ups50 Ring Dips25 Pull-ups50 Goblet Squats50 Sit-ups50/40 Calorie Row Box Brief:Bring a Friend Day at CrossFit... Read More

Filly Press5 x 5 (each side) “ESPYS”15 Minute AMRAP:7 Hang Power Cleans (165/115)14 Burpees21 Box Jumps Overs (24/20) Quote of the Week:“Just when you think... Read More

“Jordan”23 Minute AMRAP:500/400 Meter Row40 Double Unders30 Dumbbell Snatches (50/35)20 Dumbbell Step-ups (50/35)10 Strict Handstand Push-ups Recipe of the Week:Here is a very macro friendly... Read More

“Sandcastles”5 Minute AMRAP at each station: teams of 4Calorie BikeRope Climbs100 Meter SprintSled Push (90/45) Meme of the Week:

Every 2:00 for 5 Sets:Power Clean + Hang Power Clean + Push Jerk“Power Ranger”For Time:5 Burpee Box Jump Overs (24/20)1 Clean & Jerk (205/145)5 Burpee... Read More

Back Squats5 x 5 “ABnihilation”10 Minute AMRAP:30 Sit-ups20 Lunges (53/36)10 Toes to Bar Box Brief:Yoga this Sunday at 4pm If your body’s feeling tight, your... Read More

“Snowball”12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Deficit Push-ups (45s/25s)Ring... Read More

“New Jersey”8 Minute AMRAP:2 Bar Muscle-ups4 Push Press (115/85)6 Box Jumps (24/20)4 Minute Rest 8 Minute AMRAP:1 Ring Muscle-up2 Push Jerk (155/105)3 Box Jumps (30/20)... Read More

“Three’s Company”18 Minute AMRAP: teams of 3Partner A – 200 Meter RunPartner B – Kettlebell Swings (53/36)Partner C – Plank Meme of the Week: