Month: June 2019

WOD “Sicko Mode” For time: 21/15 Row Calories 21/15 Assault Bike Calories 15/12 Row Calories 15/12 Assault Bike Calories 9 Row Calories […]

Sumo Deadlift 12 Rep Max lift. Finisher: 5 sets 50 ft Yolk Walk 10 D ball/stone/wreckbag to shoulder (you choose) Cash Out:50 […]

Lifting: 3-2-1 Deadlift WOD: “Shrute Farms” Complete as many rounds as possible in 14 mins of: Dumbbell Farmers Carry, 50/35 lbs, 100 […]

“Nancy” 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs GENERAL Completing a Classic CrossFit benchmark workout today […]

Floor Press 12 Rep Max lift. Finisher: 5 sets 50m Sled punch (punch straps forward) 50m Sled Row ( row straps backward) […]

“Water Break” AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes 21 Hang Power […]

Lifting: 1 pause front squat + 1 front squat Build to a heavy single. WOD ” Jack Daniels” For time: Run, 1000 […]

Find your Front Squat 12 Rep Max. Finisher: 3 sets 15 KB DL 15 Russian KB swing 15 DB Step ups Cash […]

6 rounds for time of: 15/12 Assault Bike Calories 18/15 Row Calories Run, 200 m Bigger classes- Partner up and have second […]

?El Nino? For time: Run, 1 mi 50 Dumbbell Snatches, 50/35 lbs Weighted Run, 20/14 lbs, 400 m 30 Pull-ups 20 Burpee […]