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# / [...]

WOD: 080419 12 CGBP @ 30X1 rest :30 12-20 UB Toes to Rings rest :30 200m Run @ 80% rest :30 10 Goblet Squat w/ [...]

080319 12 min flow: 40 sec Bar Hang 30-40 sec FLR on Rings 150ft Sandbag Bear hug Walk (if using 50-35lb sandbag then perform cradle [...]

WOD:  080219 Squat Clean. Split Jerk  (1 rep every :90 x 8 sets ) start w/ blank bar and build to challenging yet repeatable single [...]