WOD: 081419 Metcon (No Measure) EMOM x 15 min: 1st min: 6/6 DB split Squat 2nd min: 12/12 russian twists w/ plate 3rd min: 12 [...]

WOD: 081319 A1: Romanian Deadlift (8 reps @ 3011 x 6 sets rest :40) A2: Metcon (No Measure) Ab Roll out on Rings, 8-12 reps [...]

WOD: 081219 A1: Back Squat (6 reps @ 30X1 x 5 sets rest :45) A2: Bent Over Reverse DB Flys  (15 reps @ 3010 x [...]

WOD: 081119 A1: Bench Press (5 reps x 4 sets rest :45) this is just to build to help for metcon. A2: Metcon (No Measure) [...]

WOD: 081019 Metcon (AMRAP - Reps) 30 min AMRAP: In teams of 2 w/ 1 person working at a time (work must be split equally [...]

WOD: 080919 Squat Clean. Split Jerk  (work to 1rm within 15 minutes) Metcon (AMRAP - Reps) 12 min AMRAP: 10 Clean & OH 20 CTB [...]

WOD: 080819 Similar to the prescription this past tuesday, we recommend an 85-90% effort. We will be testing your 1rm Clean and Jerk tomorrow. In [...]

WOD: 080719 Front Squat (build to 1rm within 7-8 sets ) For time: 27 Thrusters @ 65lb/45lb 27 Toes to bar 18 Thrusters @ 65lb/45lb [...]

WOD: 080619 Tomorrow we will be testing our 1rm Front Squats. If you are looking to get your highest desired front squat it would be [...]

WOD: 080519 Deadlift (1rm) CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / [...]