WOD 6.18.22

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A. 8 rounds for max reps: In 1 minute, perform: 30 Double Under Max Rep Pull Up B. For time: 800M Run 30 Clean & Jerk 61/43 KG 800M Run

WOD 6.17.22

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A. Superset Deadlift 5-5-5-5-5 Dumbbell Bench Press 8-8-8-8-8 B. For time: 21-15-9 reps of: Dumbbell Thruster 50/35LB Knees to Elbows

WOD 6.16.22

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A. Work up to a heavy Split Snatch B. 3 rounds for time: 400M Run 21 Box Jump Over 24/20" 12 Handstand Push Up

WOD 6.15.22

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A. 5 rounds for load and quality: 30 Seconds Ring Support 30 Seconds Rest 30 Seconds Weighted Wall Sit 30 Seconds Rest B. For time: 1-2-3-4-5-6-7-8-9-10 Hang Squat Clean 70/49KG 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull…

WOD 6.14.22

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 7 minutes: 15 Deadlift 61/43KG 12 V-Up

WOD 6.13.22

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For time: 5 rounds: 15/11 Calorie Row 10 Burpee Pull Up Rest 3 minutes. 5 rounds: 15 Wall Ball 20/14LB, 10/9FT 10 Hang Power Snatch 43/30KG Rest 3 minutes. 5 rounds: 200M Shuttle Run 10 Overhead Lunge 43/30KG

WOD 6.12.22

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A. Superset Push Press 2-2-2-2-2 Mobility B. As many rounds as possible in 10 minutes: 1 Power Clean 93/65KG 1 Wall Walk Up

INTRODUCING: CrossFit Varsity

We’re excited to announce a new program in our Youth Strength and Conditioning Department: CrossFit Varsity. CrossFit Varsity is a training program for high school athletes to increase their fitness outside of their respected sport.  It…

WOD 6.11.22

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As many rounds as possible in 20 minutes: 4 Weighted Pistol 1/.75P 6 Toes to Bar 24 Double Under

WOD 6.10.22

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A. Superset Back Squat 3-3-3-3-3 Skill Work Handstands B. 4 rounds for max reps: In 2 minutes: 5 Deadlift 125/85KG 30 Kettlebell Swings 1.5/1P Max Calorie Row Rest 2 minutes between rounds. Compare to April…