WOD 11.7.23

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A. Super Set Back Squat 3-3-3+ Set 1: 70% Set 2: 80% Set 3: 90% Skill Work Single Under and Double Under Crossover Practice B. For Time 4 Rounds 15 Bar Facing Burpee 15 Front Squat 52/38 75 Single Under Cr…

WOD 11.6.23

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A. Super Set E3MOM x 5 Rounds Split Jerk 3-3-3-3-3 L-Sit Hold 5 x 20s B. As many rounds as possible in 12 minutes: 10 Toes to Bar 15 Burpee-to-Target 20 Wall Ball 20/14#, 10/9'  

WOD 11.5.23

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A. Running Time Trial 4 x 400M Run Rest 3:00 Minutes Between Rounds B. 10 Minute AMRAP 5 Left Arm KB Complex [ 1 Single Arm Kettlebell Squat Clean + 1 Cluster + 1 Snatch ] 1.5/1P 5 Right Arm KB Complex [ 1 Single Arm Kettlebell…

WOD 11.4.23

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Partner Workout In Teams Of 2, Complete As Many Rounds As Possible in 25 Minutes: 1000M Row While Patner Holds Double KB Front Rack 1.5/1P 150 Double Unders While Partner Performs Handstand Hold 100 Synchronized Air Squats 75 Sit-up…

WOD 11.3.23

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A. Super Set Sandbag Complex: 1-1-1-1-1 5 Sandbag Clean + 1 Sandbag Carry Skill Work Weighted Pull-up Prep and Progression B. For Time 6-9-12-9-6 Reps Of: Thruster 61/43KG Weighted Pull-up 50/35# Burpee Over Bar 15…

WOD 11.2.23

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A. Super Set Split Jerk 3-3-2-2-1-1-1 Skill Work Single Under and Double Under Crossover Practice and Progression B. For Time 50 Single Under Crossover 30 Box Jump Over 24/20" 10 Rope Climb 30 Box Jump Over 24/20 50…

WOD 11.1.23

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A. Super Set Back Squat 5-5-5+ Skill Work Bar Muscle-up Progression and Practice B. 2020 Rogue Invitational Qualifier For time: 3-6-9-12 reps of: Pull-up Squat Clean, 61/43 -- then -- 12-9-6-3 reps of: Bar…

WOD 10.31.23

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👻 Happy Halloween! A. "The Ghost" 6 rounds, 1 min per station, for max reps of: Row Calorie Burpee Double Under Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stati…

WOD 10.30.23

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A. Superset Front Squat 2-2-2-2-2 Dumbbell Bent Row 8-8-8-8-8 B. "CrossFit Games Open 18.2" For time: 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell Front Squat Burpee Over Barbell Rx - 50/35LB Scaled - 35/20LB 12…

WOD 10.29.23

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Super Set Front Squat 3-3-3-3-3 Weighted Dip 3-3-3-3-3 B. 15 Minute AMRAP 12 Deficit Push-up 15 Medball Sit-up 20/14# 18/15 Calorie Row