WOD: A. Overhead Squat (Work to a max (3 second pause in hole) ) B. 20 Min EMOM: 1st: 8/8 Sandbag Lunges 50/35 2nd: 15 [...]

WOD: A. Bench Press (Build to a 5 RM in 5 sets ) B. 3 Rounds for time: 30 Wall Ball 20/14 to 10/9ft 25 [...]

WOD:   A. Power Clean & Jerk (1 Rep Every 90 seconds x 8 sets ) Last Set should be a max B. Every 5 [...]

WOD:  With a Partner Complete the following: 800m Run together + (one person working at a time:) 250 Double Under 60 Wall Ball 20/14 to [...]

WOD: Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 [...]

WOD: A. Front Squat (1 Rep every 90 seconds x 8 sets ) Start light, end Heavy B. 3 Min AMRAP: 15 Thruster 95/65# (65/45) [...]

WOD: A. Snatch Balance (Work to a Tough set of 5 w 1 second pause in squat) B. For Time: 50 Bar facing Burpee 75 [...]

WOD: A. Press. Push Press (3.2 x 5 sets ,rest 2 min ) B. 25 Double Under 6 Toes to bar 4 Box Jump 30/24" [...]

WOD:   A. Deadlift (1 rep every 90 seconds x 8 sets ) Can use mixed grip, start "light" end heavy B. For Time: 30-20-10 [...]