Deadliftadd 10#s to your 90% and hit:5@ 65%-5@75%-5+@85% WOD 15 Box Jumps15 Burpees15 KB Swings15 Burpees15 Push Press15 Burpees15 Pull UpsAMRAP 18 minutes Cash out: Rope Climbs x 2Read More

Strength & SkillsFor those who want to make up the “Squat a Ton & Run” Wod can do so. Skills: Pull up work, kipping or strict. For strict pull up people, find a weighted one rep max. Working with 60-70% of that max, hit: 7-10 sets of 5 reps Beginner’s WODCrossFit BaselineRow 500 meters40 squats30...Read More

Overhead Press or Bench Press (whichever one you haven’t done recently)add 5#s to your 90% and hit:5@ 65%-5@75%-5+@85% WOD“Squat a ton and run” Squat one ton run 400 meters275# – 8 reps245# – 9 reps225# – 10 reps205# – 11 reps185# – 12 reps155# – 15 reps135# – 17 reps115# – 20 reps95# – 24...Read More

Overhead PressUsing the same “90% of your max” number, add 5 pounds to it then hit:5@65% – 5@75% – 5+ at 85% (remember to get as many reps as possible on the last set-hence the + sign) WODPush ups x 10Sprint 50 meters to KB’s, do farmers carry.10 roundsRead More

Back SquatUsing the same “90% of your max” number, add 10 pounds to it then hit:5@65% – 5@75% – 5+ at 85% WODBulgarian Split Squat x 8 (4/leg)Wall Ball x 10Sit ups x 12AMRAP 12 minutes Cash out: 400 meter run x 2, resting 1 minute between each run.Read More

What I’ve been waiting for ALLLLL week!!“Filthy 50”For time: 50 Box jumps, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunges, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Can be scaled to “Dirty 30”! Have fun!!Read More

Strength & SkillsOverhead Squats 3×10Push Press 3×10Front Squats 3×10Back Squats 3×10Deadlift 3×10 The weights need to be set at about 50-60% of your maxes. This is a good time to really focus on Stance, Grip and Position on each movement. Skills: Double Unders, Handstand Push up (using bands if you’re close but not quite there).Read More

Close Grip Bench Press5@40-5@50%-5@60% WOD“Tabata”KB SwingDouble Unders/Singles The Tabata Protocol: Supra-Aerobic CardioCreated by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered. “The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan “Fat burn is greater when exercise intensity is high.” – Metabolism...Read More

Back Squat5@40% – 5@50% – 5@60% WODDips x 6 or 3 muscle upsDeadlifts x 8Box Jumps x 10AMRAP 15 minutes KB Snatch x 30Read More

Deadlift 5@40%-5@50%-5@60% WOD10-9-8-7-6-5-4-3-2-1Power CleansPull Ups Cash out: Handstand push ups or push ups10 x 5Read More