6 Rounds for time: 3 Backsquat @80% of max 100 M. sprint

Partner WOD: 6 Minute AMRAP: 50 Plate OH step ups @45/35 *remaining time of AMRAP, burpee box jumps rest 1 minute, then 6 Minute AMRAP: 70 Thrusters @95/65 *remaining time of AMRAP, bar facing burpees **Step ups and burpees are Read More …

CrossFit games open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″/20″ box 115/75 pound Push press, 12 reps 9 Toes-to-bar

8 MInute AMRAP: Clean and Jerk *Every ten reps you must complete Double Unders Level 3 135/95 and 25 Double Unders Level 2  95/65 and 10 Double unders Level 1 75/55 and 20 Mountain Climbers, 2 count

8 Rounds for Time: 2 Sumo deadlifts @275/195 lb. 4 Kettlebell front rack step ups, alt. to 24/20″ 6 Kettlebell suitcase burpees, alt. *Kettlebell RX weight will be 53/35 lb.

Every other minute, on the minute (EOMOM), for 14 minutes: 2 Overhead squat 4 Back squats 6 Front squats *The remainder of minute the athlete will complete air squats.  The score for the WOD is the lowest number of air Read More …

22 Minute AMRAP: 12 Jumping pull-ups (With hands overhead, bar height positioned at wrist) 12 Hand release push-ups 12 Plate OH lunges, in place with 45/35 lb. plate *This WOD can be completed as an individual or as a team. Read More …

Benchmark Day Today will be a benchmark WOD day. Choose any benchmark WOD to do, come in and get it done! Make sure you show up and have enough time to mobilize, warm up and complete your WOD so you Read More …