All Levels: A.) Super Set Floor Press 5×10 Single arm Bent over Rows 5×8 (L/R) DB or KB (55/35) Function: B.) 5 min AMRAP 5 DL (185/125) 5 HR Push-ups rest 3 min 5 min AMRAP 5 DB Thrusters (30/20) 5 Burpees Perform/RX: B.) 5 min AMRAP 5 DL (225/155) 5 HSPU rest 3 min...Read More

Function: A.) Skill Work – Rope Climbs B.) 15 min AMRAP 15 wallball (20/14) 50 Single Unders Pinch grip plate carry (35/25) each hand Perform/RX: A.) Skill Work – Rope Climbs B.) 15 min AMRAP 15 wallball (20/14) 30 Dubs Pinch grip plate carry (45/25) each hand Compete: A.) EMOM – 5 min. – 1...Read More

  Function: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups B.) 21-15-9 DB Thrusters Cal Row Perform/RX: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.) 21-15-9 Thrusters (95/65) Cal Row Compete: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.)...Read More

Function: A.) KB Clean and Press Single arm. 5 min. AMRAP (Switch arms as needed) B.) 5 rounds 12 Dbl KB Deadlift 9 Dbl KB Swings 6 Dbl KB Push Press Perform/RX/Compete: A.) Clean and Jerk 1 RM B.) “DT” 5 rounds: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 STO (155/105) or “Heavy...Read More

All levels: A.) Make up Day – Back Squat – 1RM – Snatch – 1 RM – Clean and Jerk – 1RM B.) Make Up WOD  Or 5k Run/Row -Results to BTWB.Read More

  Function: Snatch test: A.) KB Snatch/1 arm swings 5 min. AMRAP for reps. B.) 3 rounds 25 KB russian swings Run to grass and back C.) 3×1 min plank Perform/RX/Compete: A.) Max Snatch * 3 miss rule B.) “Isabel” For time: 30 Snatches (135/95) or “Heavy Isabel” For time: 30 Snatches (165/115) C.) 3×1...Read More

    All Levels: A.) Max Height Box Jump  3 misses and your done B.) “Helen” 3 rounds 400 m run 21 American KB Swings (1.5/1) (Function Russian Swings) 12 Pull-ups  Read More

All Levels: “CrossFit Total” 3 attempts to find a 1RM Back Squat Strict Press Deadlift Score is total pounds total pounds lifted between all 3 1RM’sRead More

Function: A.) Turkish Get up 4×1(L/R) B.) 10 min AMRAP 5 KB Snatch (each arm) 15 Sit-ups 15 Wallball Perform/RX: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (115/75) 15 T2B 15 Wallball (20/14) Compete: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (145/95) 15 T2B 15 Wallball (25/16)...Read More

Function: A.) DB KB Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Dbl KB Front Squat 1 burpee 2 Dbl KB Front Squat 2 burpee 3 Dbl KB Front Squat 3 burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Perform/RX: A.)...Read More