Tuesday’s WOD

Warm-up: 2 Rounds: 5 GHD's 5 Pull-ups 200 M Run   CrossFit: Connectivity: 3 x :30s (each leg) Deep Couch Stretch BBG: 15 minutes to Power Clean & Push Jerk: 4X5 – work to a 5RM Conditioning: 3 rounds for time of: 50 Double-Unders 21 Thrusters 75/55# 7 Muscle-Ups  

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Monday’s WOD

Warm-up: 2 Rounds: 100 M Run 20 Pistols   BootCamp: 7 rounds for time of: 7 Handstand Push Ups 7 Knees To Elbows 7 Air Squats 7 Burpees 7 Kettlebell Swings, 73/53 7 Pull-ups   CrossFit: Connectivity: 3 x :20 of Thoracic Spine Barbell Stretch 3×5 Tap Swing Levers (hold with chin over bar, maintain hollow body, swing hips to bar)   BBG: 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)   Conditioning: 2 rounds for rounds and time of: 4:00 AMRAP of- “Cindy” 5 Pull-ups 10 HR Push-ups 15 Air Squats -then-

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Friday’s WOD

  Warm-up: 2 Rounds: 100 M Run 5 Pull-ups 10 Push-ups 15 Air Squats   BootCamp: 5 rounds for time of: 5 Wall Climbs 10 Toes To Bars 20 Box Jumps, 24 in   CrossFit: BBG: 15 minutes to 5×1 Hang Clean & Jerk (just above knee) — as perfect as possible Conditioning: 4 Rounds for total time: Run 400m 15 KBS 24/16kg *rest 1:00 between rounds*

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Thursday’s WOD

  Warm-up: 1 Mile Bike   CrossFit: Hope / 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box Jump, 24/20 in Thruster, 75/55 lbs Chest-to-bar Pull-up   *Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Wednesday’s WOD

Warm-up: 1 Mile Run   BootCamp: 5 rounds for time of: 3 Rope Climbs, 10 Burpees 21 Overhead Walking Lunge With Plates, 45/25 lbs   CrossFit: BBG: 15 minutes to 5×1 Hang Snatch — heaviest possible with perfect form   Conditioning: 10 Minute AMRAP of: 15 Strict or Kipping HSPU 30 BB Weighted Split Jumps (65/45#)  

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