Function: A.) 4×3 Double KB OHS B.) For time: 1500 m row 15 Heavy Russian Swings(2×53/2×44) 1000 m row 10 Heavy Russian Swings 500 m row 5 Heavy Russian Swings Perform/RX: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (115/75) 1000 m row 10 power snatch (115/75)...Read More

Function: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row B.) 20 min AMRAP w/a partner you go, I go 10 Cal Bike 5 Burpees 10 Lunges ***partner does 1 round, then switch*** Perform/RX: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row * superset B.) 20 min AMRAP w/a partner...Read More

Function: A.) EMOM – 8 min. Odd KB Snatch – 3 (L/R) Even Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 100 single unders 250 m row Perform/RX: A.) EMOM – 8 Min. Odd – Snatch 1 rep * no miss, gradually add Even – Pistol – 3 (L/R) B.) 15 min...Read More

All Levels: A.) Make up Lift Function: B.) 3 min AMRAP Max reps dbl KB Thrusters rest 1 min 3 min AMRAP Max reps dbl KB front squat (same weight) rest 1 min 3 min AMRAP Max reps dbl KB Deadlift (same weight) rest 1 min 3 min AMRAP Burpees Perform/RX/Compete: B.) 3 min AMRAP...Read More

All Levels!: 3 workouts to perform with a partner Perform in any order, rest as needed between For time: Flip tire <-> in parking lot ***flip together or take turns For time: 60 cal bike 60 burpees ***1 person working at a time For time: 400 m sandbag run 100 wallballs ***run together, 1 person...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.)Turkish Get up Go for PR. Perform/RX/Compete: A.) Make Up Lift. All Levels: (Scale as needed) B.) For time: with a partner accumulate 60 Dips 80 Wallballs (20/14) 100 Sit-ups 120 Dubs (each) 100 Thrusters (75/55) (KB= 35/26) 80 Pull-ups 60 DB Snatch (55/35) -Results to BTWB!  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

    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