Overhead Press 3×3 WOD 30 push press 65#/95# 30 box jumps 20″/24″ 30 push ups 30 kb swings 35#/53# 30 sit ups 30 pull ups 30 wall ball 30 burpees 30 toes 2 bar/knees 2 elbow 30 double unders/150 singles 30 minute time limitRead More

Strength & Skills Strength: Thruster Ladder Work up to a 1 rep max Skills: Box jumps (since we didn’t get to it last week)Read More

Front Squat 3×3 or Snatch Balance 3-2-1 WOD Battling Ropes 30 seconds Mountain Climbers 30 seconds Rest 30 seconds 5 rounds Cash out: Med ball sit ups x 50Read More

Deadlift 3 x 3 or Back Squat 6 x 3 WOD Buy in: KB swings x 50 (any way you want, two arm swings, one arm swing, snatches, etc. then: Deadlift x 10 400 meter run 4 roundsRead More

Overhead Squat 3×3 or Snatch 5×2 (mid thigh, high hang, ground) WOD “Chelsea” 5 Pull-ups 10 Push-ups 15 Squats Every minute on the minute for 30 minutes.  Read More

CrossFit Open Workout 12 . 5 MEN- 100 pound Thruster WOMEN – 65 pound Thruster Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps 3 Chest to bar Pull-ups Thruster, 6 reps 6 Chest to bar Pull-ups Thruster, 9 reps 9 Chest to bar Pull-ups Thruster, 12...Read More

Strength & Skills Skills: box jump practice & kipping pull up practice Strength: KettlebearsRead More

Deadlift 4×3 or Power Cleans 3-2-1, 3-2-1 WOD Buy in: weighted lunges x 50 then Double Unders x 30/Singles x 150 Burpees x 15/8 for beginners Pull ups x 10 AMRAP 20 minutesRead More

Overhead Press 4×3 or Back Squat 6×3 WOD 9-7-5 Front Squats Handstand push ups/Push ups 20 Toes 2 Bar/Knees 2 Elbow between each round Cash out: 5×10 heavy kettlebell swingsRead More

OHS 5×3 or Snatch Push Press 5-3-1 WOD Buy in: 2 Rope Climbs then: 15 Power snatches 15 Box Jumps AMRAP 15 minutes Cash out: Wall Ball sit ups x 50Read More