Cardio Thursday HIIT Rowing Training – 10 Minute EMOM Row 100 Meters AFAP Target Time: M: 20 Seconds / F: 25 Seconds WOD: Row 5K For Time Target Time: M:24 […]

“CrossFit Total” 39 Minute Clock/13 Minutes per Station Score = Athletes Total Weight Combination Establish a 1RM For the Following: -Back Squat -Overhead Press -Dead Lift

Skill Work: 16 Minute EMOM Every 2 Minutes –  Snatch Complex “Add weight as you feel comfortable but maintain good form/technique” 1 Snatch Grip Deadlift 1 Power Snatch From the Hang […]

Strength: Bench-8X3 (80% of 1RM) WOD: For Time/15M Time Cap Incompleted Reps Added to Time in Seconds: 2 Laps 100 DU/200 Single Unders 50 WB 20/14   14/10 50 KBS 53/35   […]

WOD: Find 1 Rep Max on Each -Clean -Bench press -Overhead squat 39 Minute Clock 13 Minutes per movement to establish a 1 Rep Max. Score is total weight on all […]

Strength: Bench Press WOD: Cardio Thursdays For Time 2000M Row 7 Minute Rest 2000M Row (Attempt to maintain 2 seconds faster on average split compared to 1st Row) (Total 4000 […]

Strength: Deadlifts 3X5 70%,80%,90% of 1 RM WOD: 4 Rounds For Time 60 Double Unders Farmer Carry (End of Conex) 53/35 15 WB Sit-ups 5 DL 245/175

Strength: Establish a 1RM on the Push Press WOD: 12 Minute AMRAP 5 Push Press 155/115 10 Box Jumps 30″ Box 5 Toes 2 Bar 10 Burpees Reminder: Starting on […]

Strength 3×3 Front Squats Aim for 65% of Back Squat for final set. Skill 8 EMOM Clean Complex Clean Pull/Hang Power Clean/Squat Clean On even minutes add weight. WOD -10 […]

Strength: Wendler Bench Press WOD: For Time 5 Rounds 500 Meter Row 7 Floor Presses 135/95