https://zoom.us/j/821189680https://youtu.be/vLfTXoid9W4Warm Up and Accessory WorkWarm Up2 RoundsCrab Walk x 10mWindmills x 5 eachKang Squats x 10Handstand Hold x 10 secs Accessory10-9-8-7-6-5-4-3-2-1Good MorningsPistols-totalHandstand hold (secs) Metcon (No Measure)EMOM x Read more April 22 2020
A: Metcon (No Measure)2 RNFT10 Banded Good Mornings10 Birddogs (5/arm)10 Box step ups (5/leg) WOD: Metcon (Calories)AMRAP 421 Deadlifts 225/15521 Box JumpsMax Cals on Assault Bike Rest 4:00 AMRAP 415 Deadlifts 225/15515 Read more March 20 2020
Strength: Bench Press 6 x 4 @ 60% Metcon: AMRAP (15)Teams of 220 Sumo Deadlift 135/9520 Box Jumps 30/2420 Kettlebell Swings 53/3520 Lateral Burpees Over the Bar Read more January 10 2020
Metcon: (Time)"Lucky 13"3 Rounds13 Pushups13 Situps13 Box Jumps13 Kettlebell Swings13 Push Press 4513 Walking Lunges each leg13 Mountain Climbers each leg13 Knees to Elbows13 Pullups13 Dips13 Read more December 13 2019
Metcon: (Reps)Partner WOD4 Rounds2:00 Box Jumps2:00 Rope Climbs2:00 Lateral Wall Ball Toss* (20/14)1:00 Rest Partners alternate reps on Box Jumps and Rope Climbs*Partners stand 5m apart-alternate Read more December 6 2019
Metcon: (Time)10 cal Row10 Box Jumps10 Kettlebell Swings 53/3510 Toes to Bar Rest 1:00 15 Toes to Bar15 Kettlebell Swings 53/3515 Box Jumps15 cal Row Rest 1:00 20 Kettlebell Swings Read more November 29 2019
Metcon: (Time)Against a running clock-EMOM x 8a) 12 Bar facing burpeesb) 12 Toes to barc) 12 Box jumpsd) 12 Sumo deadlift high pulls 95/65At the 9th Read more November 15 2019
Veteran's Day Partner WOD This workout is dedicated to American Veterans and Armistice Day, 11/11/1918, to commemorate the end of World War 1. Read more November 11 2019
Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in15 clean and jerks, 95 / 65lb30 box jumps, 24 in /20 in15 clean Read more November 1 2019
:30 work/ :30 rest 50 Box Jumps 24/20 40 Toes to Bar 30 Wall Balls 20/14 20 Deadlifts 165/115 10 Bar MU* “Don’t go around saying the world owes you a Read more October 1 2019