Strength Every other minute for 12 minutes Bench x 5  – 75% Squat x 5 – 75% WOD Crossfit Games Open 13.2 5 Push Press (75/115) 10 Deadlift (75/115) 15 Box Jumps (20/24)Read More

WOD (For Time) 800 meter sprint Power Clean x 30 (135/95) Max Muscle- Ups ( min 10) 800 meter sprint Power Clean x 30 (135/95) Max Muscle-Ups (min 10) 800 meter sprint  Read More

Skill Snatch 3 reps every minute for 10 minutes – 65% WOD 10-9-8-7-6-5-4-3-2-1 Push Press  (135/95) Strict -Pull UpsRead More

WOD 20 min AMRAP Deadlift 15 reps 225/155 Burpee Box Jump  15 reps 24  inchesRead More

WOD 10 Rounds 300 meter row 50 Double Unders 1 min rest between setsRead More

Strength Front Squats – 12 reps every even minute for 16 minutes. WOD “Karen” 150 Wall Ball Shots for TimeRead More

                            FINISH STRONG!Read More

Strength Bench Press – Work up to single Weighted Dips – 4 x 5 WOD Jason’s Ladder (1-10 then 10-1) for time Jumping Ball Slams (Ball must get over pull-up bar you’re using) Pull-UpsRead More

Strength Power Clean and Jerk – 2 reps  at the top of the min for 10 min – 80% Bulgarian Split Squat (w/added ROM) 3 x 10 WOD 21-15-9 Strict Pull-Ups **60 yard sled shuttle run between each set.Read More

  Skill Walk on Hands for 10 min WOD 7 Rounds Row 300m Ab Mat Sit-up 25 Double Under 25  Read More