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Main WOD Level 1 & Level 2 A. 1 Squat Snatch + 1 OHS EMOM @ 80% Snatch Max 10 Minutes (if you miss take minute off and jump back in)  B. 10 AMRAP 2-2, 4-4, 6-6 Hang Snatch, TTBRead more

Time to Completion: 75 Minutes A. 4×400 Repeats, rest:work 1:1 B. 4×200 meter row repeats (rest:work 2:1) C. 3 3 Minute Rounds, rest 2 Minutes Between of: 4 Squat Cleans (155/100) 4 Burpee Box Jumps (30/24) We are working on getting the comment section up and running stay tuned… Mobility/Body Work Thursday Morning with Missy!Read more

Olympic Training  A. Skill Snatch Grip up and down Pause Pulls 3-3-3-3 @ 1 RM B. Skill 3×10 Snatch Balance C. Strength 6×2 Romanian Deadlift Strength Training  A. Find 3 RM Power Clean B. 6×2 Front Squat @ 85% 1 RM C. Tabata Toes to Bar Endurance Training  A. 4×400 Repeats, rest:work 1:1 B. 4×200Read more

Main WOD Level 1 and Level 2 A. 3 Position Clean Practice, 20 minutes to find a heavy single B. 3 3 Minute Rounds, Rest 2 Minutes between: 4 Squat Cleans @ 70% 1 RM 4 Burpee box JumpsRead more

Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersRead more

Olympic Training A.Practice 1 Squat Clean + 3 Front Squats + Jerk. 1-1-1-1-1 B. Strength 4×2 Push Press C. Strength 5×3 Pendlay Row Strength Training  A. Find a Heavy 3 Turkish Get Up in 20 Minutes B. 20-15-10-5 GHD Sit Ups GHD Hip Extensions C. 5-5-5 Pull Ups (As Slowly as possible) Endurance Training  A.Read more

Comp Teamers! Welcome to your very own WOD Page! This is also where you are going to begin to keep track of your workouts… We are going Old School CrossFit Style…. Post Results to Comments! A. 1-1-1-1-1 Deadlift B. 3-3-3-3 Strict Press C. WOM! Filthy Fifty ***Don’t forget to post your results to comments***Read more