WOD 2.8.23

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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

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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

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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

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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

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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

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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

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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

WOD 2.1.23

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A. EMOM For 3 Rounds Minute 1: Max Reps Single Arm Dumbbell Floor Press - Right Minute 2: Max Reps Single Arm Dumbbell Row - Right Minute 3: Max Reps Single Arm Dumbbell Floor Press - Left Minute 4: Max Reps Single Arm Dumbbell…

WOD 1.31.23

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"Barbara" 5 Rounds 20 Pull-ups 30 Push-up 40 Sit-ups 50 Air Squats 3 Minute Rest Between Rounds  

WOD 1.30.23

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A. Clean Complex E2MOM For 5 Rounds 1 Slow Pull Power Clean + 1 Power Clean + 1 Hang Power Clean B. "Elizabeth" 21-15-9 Reps Of Clean 61/43 Ring Dip