WOD 2.10.23

,
A. For Quality E4MOM For 3 Rounds 1 Minute Row 20 Second Top Of Dip Support 20 Second Bottom Of Dip Stretch 20 Second Plank 1 Minute Row 20 Second Side Plank - Right 20 Second Side Plank - Left 20 Second Reverse Plank…

WOD 2.9.23

,
 "Cosmosis" 400 Meter Farmer Carry 70/50# 400 Meter Run 21 Alternating Dumbbell Snatch 70/50# 21 Handstand Push-up 200 Meter Farmer Carry 70/50# 400 Meter Run 15 Alternating Dumbbell Snatch 70/50# 15 Handstand Push-up 100 Meter…

WOD 2.8.23

,
A. Super Set E3MOM For 5 Rounds Back Squat 2201 4-4-4-4-4 Patrick Step-up 20X0 5-5-5-5-5 / leg B. For Time and Max Calories Within 12 Minutes Complete The Following: 21 Ring Row 21 Back Squat 61/43 42 Double…

WOD 2.7.23

,
A. Super Set E3MOM For 5 Rounds Bench Press 20X0 8-8-8-8-8 Seated Dumbbell Reverse Fly 10-10-10-10-10 B. 15 Minute AMRAP 5 Push-up 10 Strict Pull-up 15 Strict Press 34/25 200 Meter Run

WOD 2.6.23

,
A. Super Set E5MOM For 3 Rounds Suitcase Knee-Over-Toe Split Squat 30X0 - Right 8-8-8 Suitcase Knee-Over-Toe Split Squat 30X0 - Left 8-8-8 Nordic Hamsting Curl Negatives 50A0 5-5-5 B. For Time 5 Rounds 6 Hang…

WOD 2.5.23

,
A. Super Set Turkish Get-up 3-3-3-3-3 / arm Skin-the-Cat 2-2-2-2-2 B. For Time 30-20-10 Reps Of Dumbbell Push Press 2 x 50/35# 800-400-200 Meter Run

WOD 2.4.23

,
A. Snatch Complex E2MOM For 5 Rounds 1 Slow Pull Power Snatch + 1 Power Snatch + 1 Hang Squat Snatch B. 12 Minute AMRAP 1-2-3-4-5…Continue To Add +1 Rep Each Round Of Squat Snatch 43/30 Chest-to-Bar Pull-up …

WOD 2.3.23

,
A. Super Set Pause Split Jerk 2-2-2-2-2 Copenhagen Plank/Hold 20 Seconds / Side x 5 Rounds B. "CrossFit Games Open 18.1" 20 Minute AMRAP 8 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk 50/35 14/12 Calorie Row …

WOD 2.2.23

,
A. Super Set Back Rack Split Squat 20X0 5-5-5-5-5 Weighted Strict Pull-up 3-3-3-3-3 B. For Time 5 Rounds 20 Second L-Hang 20 Front Rack Walking Lunge 50/35# 200 Meter Run