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  • CrossFit WOD, April 19, 2019

    0419 Strength Deadlift (2×2) After your set @80% go for: EMOM’4 5 BAR FACING BURPEES + 4 DL @70% Conditioning Metcon (Time) 3 ROUNDS 10 Box Step Over 50/35 12 weighted sit…

  • CrossFit WOD, April 18, 2019

    0418 Strength Every 90 sec (Weight) complex 1 Snatch + 1 Hang Snatch + 1 Snatch Balance *Go as heavy as posible *Focus on technique Metcon Metcon (3 Rounds for reps) E7MOM’21…

  • CrossFit WOD, April 17, 2019

    0417 Skill Rope Climb (Max reps) GET YOUR FIRST ROPE CLIMB! Conditioning Metcon (AMRAP – Rounds and Reps) 14 MIN 3/2 Rope Climb 12 DB Push-Press 14 Burpees to target (RIG) Accessory…

  • CrossFit WOD, April 16, 2019

    0415 Strength Hang Power Clean (Weight) Every 90 sec x 9min 1 Hang Power Clean + 1 Power Clean + 1 Jerk Conditioning Metcon (Time) FOR TIME: 10 Squat Clean 155/105 2…

  • CrossFit WOD, April 15, 2019

    0415 Strength Back Squat (Weight) E2MOM’10 5 BS + 5 Strict pull-ups Conditioning Metcon (AMRAP – Reps) Amrap’5 50 DU 10 OHS 95/65 10 TTB *rest 3 min btw sets*

  • CrossFit WOD, April 11, 2019

    0411 Strength Paused Front Squat (Weight) Every 90 sec complete 1 Front Squat (Pause 3 sec) + 1 Front Squat Conditioning Metcon (AMRAP – Reps) Push your Macho Man LADDER As many…

  • CrossFit WOD, April 10, 2019

    0410 Accessory Pull-Ups (Max reps) work on pull ups and C2B Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP’4 (3sets) 10 DB Snatch (alternate) 50/30 10 Pull Ups 40 DU 90sec REST…

  • CrossFit WOD, April 8, 2019

    0407 Strength Back Squat (Weight) every 2 min x 10 min. 5 Back Squats @70% + 5 Heavy Box jump Conditioning Metcon (AMRAP – Reps) AMRAP 12MIN 15/12 Cal Bike 9 HSPU…

  • CrossFit WOD, April 6, 2019

    PARTNER Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 25min 400mts Run 20 DB Snatch Syncro 50/35 20 Cal Bike 30 WB 20/14 500mts Row 20 Box Step Over w/ DB

  • CrossFit WOD, April 5, 2019

    0405 Skill Pull-ups (Max reps) technique Work Muscle-ups (Max reps) Technique Work Conditioning Metcon (Time) Complete FOR TIME 12 Pull-Ups 50 DU 9 Chest To Bar 50 DU 6 B. MU 50…