All Levels WOD A. 3 Rounds not for time: 15 GHD Sit Ups 15 Sit Ups 5 Strict C2B Pull ups 5 C2B Pull Ups B. For time: 75 Burpee Pull Ups (if you’re feeling up to it add another 25 and log a “GI Jane” score) Beginners WOD A. [...]

All Levels WOD A. Deficit Handstand Push Ups 3-3-3-3-3 (30X0) B. For time: 50 Wall Balls, 20/14 lbs 10 Muscle Ups 40 Wall Balls, 20/14 lbs 8 Muscle Ups 30 Wall Balls, 20/14 lbs 6 Muscle Ups 20 Wall Balls, 20/14 lbs 4 Muscle Ups 10 Wall Balls, 20/14 lbs 2 Muscle [...]

All Levels WOD A. Deficit Clean Deadlift 5-5-5-5-5 (2422) Rest 2 min B. 3 Rounds for time: Row 1000m 25 Hang Power Cleans 30/20kg 25 Sit Ups Beginners WOD A. 3 Rounds for time: Row 1000m 25 Hang Power Cleans 25 Sit Ups Book [...]

All Levels WOD A. Back Squat 5-5-5-5-5-5 (32X1) Rest 2 min B. CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar Beginners WOD A. CrossFit Games Open 12.3 Complete as [...]

All Levels WOD WOD 4 - Rx'd "Dianny" 21-15-9 Snatch 40/25kg Handstand Push Ups Beginners WOD WOD 4 - Scaled “Dian-no" 21-15-9 Ground to Overhead 40/25kg Push Ups Book your class

All Levels WOD Weigh in A. Unbroken Double Under Pyramid 5-10-15-20-15-10-5 (Please modify the ladder such that it is challenging for you) B. 5 Rounds for time: 50 Double Unders 10 Squat Jumps 20/15kg 10 Burpees over the bar Beginners WOD A. Double Under Practice B. 5 Rounds for time: [...]

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 [...]