WOD

“Fun in the Sun”10 Rounds:100 Meter Run7 Box Jumps (24/20)1 Clean & Jerk ______________________________________________________________________________________Box Brief: CrossFit Open Week 1 Details!  Teams are set!Check the image below... Read More

“Assemble”For Time: teams of 260 Front Squats (135/95)400 Meter Farmers Carry (53s/36s)60 Toes to Bar2000 Meter Row60 Step-ups (50/35) (20) _________________________________________________________________Box Brief: CrossFit Open Week 1... Read More

A. Romanian Deadlifts3 x 5 B. “Push Back”8 Minute Ladder: 1/2, 2/4, 3/6, etc…Push-upsRussian Kettlebell Swings (53/36) _________________________________________________________________________________Box Brief:CrossFit Open Week 1 Details!  Teams are... Read More

A. Strength – Pull-ups4 Rounds:5 Strict Weighted Pull-ups– Rest 15 SecondsMax Strict Pull-ups– Rest 90 Seconds B. “Coupler”6 Minute AMRAP:12 Wall Balls (20/14)48 Double Unders–... Read More

“Earth’s Core”4 Rounds:500/400 Meter Row:30 L-Sit30 Kettlebell Swings (53/36)2 Rope Climbs Box Brief:It’s that time of year again — The Open is upon us!To take... Read More

A. Split Squat 3 x 6 (each leg) B. “Start You Engine”For Time:30 Handstand Push-ups75 Air Squats800 Meter Run Box Brief:It’s that time of year... Read More

“Open Strong Part 2”Every 2:00 for 6 Rounds:Snatch High Pull + Squat Snatch-then-Every 2:00 for 6 Rounds:Squat Snatch Box Brief:It’s that time of year again... Read More

“Time Stretch”3 Rounds:2 Minute – Row for Calories– 1 Minute Rest –2 Minute – Burpees to Target– 1 Minute Rest –2 Minute – Hang Power... Read More

“Open Strong”Every 2:00 for 6 Rounds:Clean High Pull + Squat Clean-then-Every 2:00 for 6 Rounds:Squat Clean ___________________________________________________________________________Box Brief:It’s that time of year again — The... Read More

A. Pull-ups3 Rounds:5 Strict Weighted Pull-upsRest 15 SecondsMax Strict Pull-upsRest 90 Seconds B. “Jar Strength”3 Rounds:200 Meter Farmers Carry (53/36)75 Double Unders10 Bench Press (165/115)... Read More