Wod: 3 Rounds 400m Run 10 Snatch (115m,75w) 20 Box Jumps … [Read more...]

Wod: 5K Run … [Read more...]

  FIRST FRIDAY PICK YOUR OWN HERO/GIRL/BENCHMARK WOD!!   http://www.crossfit.com/cf-info/faq.html#WOD1     … [Read more...]

WOD: 4 rounds 400 m run 30 KB Swings (53m,35w) 250m row 15 Burpee box jumps … [Read more...]

Wod A. 12 minutes to find a max 3 Hang clean shrugs plus 1 Hang clean.  Wod B. 6 min AMRAP 2 unbroken hang power cleans at 85% of Wod A. … [Read more...]

Wod-A. 1,2,3,4,5,6,7,8,9,10 Unbroken Ring Dips and C-2-B Pullups. (12min cap) Wod-B. 10,9,8,7,6,5,4,3,2,1 DB SHoulder press with 15 situps AFTER each … [Read more...]

WOD: 7 rounds: 5 Unbroken Thrusters (Heavy) Every time you break perform 7 burpees In a perfect World that means only 49 Burpees, will you play it safe or go heavy and push the edge? … [Read more...]

Partner Wod "Small" Three rounds of: Row 1000 meters (250m relays) 50 Burpees (partition as needed) 50 Box jumps, 24" box (partition as needed) Run 800 meters (200m relays) … [Read more...]

Wod: Deadlift x 1     … [Read more...]

WOD: Nate- 20 min AMRAP 2 Muscle Ups 4 Handstand Push ups 8 KB Swings (70/53) -or- Cindy- 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats … [Read more...]