All Levels WOD A. Clean and Jerk 1RM (12min, 3-4 attempts) B. AMRAP 10min 3 Clean and Jerk 70/50kg 6 Strict Pull Ups 12 KB Swings 32/24kg Beginners WOD A. AMRAP 10min 3 Clean and Jerk 6 Pull Ups 12 KB Swings Book your [...]

All Levels WOD A. Snatch 1RM (12 min 3-4 attempts) B. CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as [...]

All Levels WOD A. Bench Press 1RM B. Back Squat 1RM C. Deadlift 1RM D. Every 2 minutes for 16 minutes (8 Rounds): 16 Wall Ball Shots 20/14lb to 10/9ft 16 Burpees 16 Toes to Bar All sets of 16 must be completed unbroken. Beginners WOD A. Bench Press 1RM [...]

All Levels WOD A1. Clean Pull 4-4-4-4 No rest A2. Power Clean 1-1-1-1 No rest A3. Front Squat 1-1-1-1 No rest A4. Squat Clean 1-1-1-1 Rest 2 min B. 20 min AMRAP 3 Muscle Ups 4 Front Squats 90/55kg 3 Power Cleans 90/55kg Beginners WOD A. 20 min AMRAP 3 [...]

All Levels WOD A. 3 Rounds not for time: 3 Strict Bar Dips 3 Strict Ring Dips 6 Kipping Ring Dips B. 21-15-9 Turkish Get Ups 20/15kg Sots Press 20/15kg Beginners WOD A. 3 Rounds not for time: 2 Strict Bar Dips 3 Strict Ring Dips B. 21-15-9 Turkish Get [...]

All Levels WOD WOD 3 - Rx’d "The Divorce" EMOM until the work can no longer be completed 30 Double Unders 1 Thruster 60/40kg Increase the thrusters by 1 rep every minute i.e Round 2 30 DU 2 Thrusters, rd3 30du 3 thrusters etc. Beginners WOD WOD 3 - Scaled [...]

All Levels WOD A. 3 Rounds not for time: 2 Strict Pull Ups 4 Kipping Pull Ups 6 Butterfly Pull Ups B. 5 Rounds for time: Row 500m Rest 3 min between efforts Beginners WOD A. 3 Rounds not for time: 1 Strict Pull Ups 2 Kipping Pull Ups 3 [...]

All Levels WOD   A. Back Squat 2-2-2-1-1-1 Rest 3 min B. CrossFit Games Open Workout 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean & Jerks, 135/95 [...]

d! All Levels WOD A. Double Under Practice B. Muscle Up Practice C. For time: 50 Air Squats 50 Double Unders 50 Wall Ball Shots 20/14 to 10/9ft 50 Kettlebell Swings 24/26kg 50 Box Jumps 24/20” Beginners WOD A. Double Under Practice B. Kipping Pull Up Practice C. For time: 50 [...]

All Levels WOD A. Thruster 3-2-1-3-2-1 Rest 3 min. B. 5 Rounds for time: Row 350m 5 Thrusters 60/40kg 5 Strict Handstand Push Ups Rest 3min between rounds Beginners WOD A. Thruster 6-6-6-6-6 Rest 3 min. B. 5 Rounds for time: Row 350m 5 Thrusters 5 Push Ups Rest 3min [...]