Back Squat 3-3-3-3-3 Increase “Josh” For time of: 21 Overhead Squats 42.5/30 42 Pull Ups 15 Overhead Squats 42.5/30 30 Pull Ups 9 Overhead Squats 42.5/30 18 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGDeadlift 3-3-3-3-3 Increase “Helen” Complete 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGDue to our team competing in the CrossFit Regionals this weekend, we only have a 5am, 6am and 9am session today. We’ll be closed from this afternoon through to Sunday and will be back to normal hours as of Monday. WOD’s will still be posted for Friday and Saturday here on the website that can […]
CONTINUE READINGBeginners Skill: Kipping Pull Ups Strength: 4 x 5 Weighted Pull Ups Complete 3 rounds for time of: 18 Box Jumps 15 Hand Release Push Ups 12 Hang Power Cleans 70/50 9 Strict Handstand Push Ups Post load and time to the whiteboard
CONTINUE READINGBack Squat 18 minutes to find a 1RM For Time: 150 Double Unders 30 Toes to Bar 49 Pull Ups 7 Overhead Squats 85/52.5 Post load and time to the whiteboard
CONTINUE READINGPower Clean EMOM for 6 minutes perform 5 reps Complete as many rounds as possible in 12 minutes of: 15 Box Jumps 15 Pull Ups 15 Push Jerk 60/40 Post load and rounds to the whiteboard
CONTINUE READINGPartner Wod Complete as many reps as possible in 20 minutes of: 10 Bupree Box Jumps 20 Pull Ups 30 Double Unders 15 Bupree Box Jumps 30 Pull Ups 45 Double Unders 20 Bupree Box Jumps 40 Pull Ups 60 Double Unders 25 Bupree Box Jumps 50 Pull Ups 75 Double Unders….. etc Post reps […]
CONTINUE READINGFor Time: 400m Run 30 Push Ups 15 Pull Ups 400m Run 30 Handstand Push Ups 15 Pull Ups 400m Run 30 Burpees 15 Pull Ups 400m Run Post time to whiteboard
CONTINUE READINGBack Squat 3-3-3-3-3 Increase Complete 3 rounds for time of: 12 Handstand Push Ups 18 Burpees 20 Pull Ups Post load and time to the whiteboard
CONTINUE READINGFor Time: 20 Burpee Plate Jumps 30 Pull Ups 15 Clean and Jerk 60/40 25 Box Jumps 30/24 15 Bar Muscle ups 25 Box Jumps 30/24 15 Clean and Jerk 60/40 30 Pull Ups 20 Burpee Plate Jumps Post time to whiteboard
CONTINUE READING