WOD: Metcon (4 Rounds for weight) EMOM 1st min: 1 rope climb 2nd min: 2 Over the shoulder sand bag tosses 3rd min: 30 double [...]

WOD: T&G Power Snatch . Oh Squat  (1 complex every 1m45 x 9 sets ) 2.2 Metcon (5 Rounds for reps) @ 90% effort :90 [...]

WOD: Todays workout is on a running clock @ 0 : Metcon (Time) Run 600m @ 85% effort *Rx+ 800m - this is if you [...]

WOD: 091419 Metcon (AMRAP - Rounds and Reps) 20 min AMRAP in teams of 2 w/ equal work 200 Cal Row *You may only accumulate [...]

WOD: 091319 Some CrossFit Southie WODS for 2019 Hulk Salad (Find max within 15 minutes) 2 Power Clean + 2 Front Squat + 2 Shoulder [...]

WOD: EMOM 1st min: Bent Over Double arm DB Row w/ :02 pause @ top, 10 reps 2nd min: 12/10 Cals on ski 3rd min: [...]

WOD: A. Split Jerk (4 reps every :80 x 3 sets) right into below B. Split Jerk (3 reps every :80 x 3 sets ) [...]

WOD: Take 3-4 sets within 10 minutes to practice; Devil press, 3 reps -- attempt to build up heavier than workout weight Bar Muscle up/Ctb/Pullup [...]

WOD: 090919 Power snatch . Above Knee Hang Squat Snatch (1 complex every 2 minutes x 10 sets ) 2.1 (T&G Power snatch) - No [...]

WOD: 090819 25 min AMRAP 200m run 20 Sdlhp 24kg/16kg :30 side bridge/side 200m Row 15 Bench press Workout is measured by bench press weights. [...]