WOD

“Dramatic”25 Minute AMRAP:50 Unbroken Double Unders10 Shoulder to Overhead (95/65)10 Sit-ups20/15 Calorie RowAdd 10lbs to the shoulder to overhead each round.Add 5 Sit-ups each round.... Read More

Back Squat – Build to a heavy set of 2–then- 5 Reps @ 85% of heaviest set of 2 “Squat Stuff”5 Rounds:200 Meter Run40 Air... Read More

“Don’t Talk About my EMOM”20 Minute EMOM:Minute 1 – 8 Strict Handstand Push-upsMinute 2 – 15/12 Calorie RowMinute 3 – Power Clean + Hang Power... Read More

“Poison”Every 3 Minutes for 7 Rounds:150 Meter Run8 Burpee Box Jump Overs (24/20)2 Power Cleans (build each round) Recipe of the Week:Look for a high... Read More

“Brick Wall”4, 5 Minute AMRAPs: teams of 3Strict Press (75/55) (65/45) (45/35)Rope ClimbsFarmer’s Carry (70s/53s)10 Meter Sled Push Meme of the Week:

5 Minute EMOM:3 Touch and Go Power Snatches 5 Minute EMOM:2 Touch and Go Power Snatches 5 Minute EMOM:1 Power Snatch Box Brief:The CrossFit Open... Read More

“Double Knot”10 Rounds: teams of 2 100 Meter Row8 Toes to Bar4 Front Squats (155/105)-then-10 Rounds:100 Meter Row2 Ring Muscle-ups4 Front Rack Lunges (155/105) Box... Read More

“Movement”20 Minute AMRAP:10 Push-ups200 Meter Run30 Sit-ups40 Double Unders -OR- “Open WOD 24.3”For Time:5 Wall Walks50 Calorie Row5 Wall Walks25 Deadlifts (225/155)5 Wall Walks25 Cleans... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR-“Final Countdown”20 Minute AMRAP:20 Sit-ups15/12 Calorie Row15 Kettlebell Swings (53/36)200 Meter Run Meme... Read More

“CYOAA”For Time:100 Wall Balls (20/14)100 Shuttle Runs80 Ring Dips Open Schedule Thursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and... Read More