Strength: Max Unbroken Strict Pull-ups (Rx+: C2B)Max Unbroken Push-upsMax Unbroken Strict Toes-to-Bar Rest 2-3 Minutes between tests. Conditioning: 3 Rounds for Time400m Medicine Ball Run (20/14) (Fx: 14/10)30 Medicine Ball Step-ups (24/20) 5 Burpee penalty if you put your rock down.Read More

Strength: Deadlift25 minutes to establish 4 rep. max. Conditioning: AMRAP 1010 Hang Clean and Jerks (115/80) (Fx: 95/65) (Rx+: 135/95)10 Toes-to-BarRead More

Coach Brandon Farewell WOD Partner up! Split work any way you want.Buy-In800M Run Togetherthen50 Single Arm Dumbbell Hang Power Snatches (5L/5R) (50/35) (Fx: 35/20) 100 Box Jumps (24/20)150 Single Arm Dumbbell Hang Clean & Jerks (5L/5R) (50/35) (Fx: 35/20) 200 Dumbbell Goblet SquatsCash Out:800m Run Together (Rx+: Hang Squat Snatches)Read More

Strength: Overhead Squat25 minutes to establish 3 rep. max from the ground. Conditioning: 4 Rounds ofAMRAP 35 Ring Muscle-ups, (Fx: 10 Ring Rows)10 Burpees15 Russian Kettlebell Swings (32/24) (Fx: 24/16)Rest 1:00 between AMRAPs Pick up where you left off on each AMRAP.Read More

Strength: Back Squat25 minutes to establish 4 rep. max. Conditioning: For Time50 Deadlifts (75/55)30 Front Rack Lunges (75/55)20 Strict Presses (75/55)Read More

5:45 PMSkills Clinic with Brandon. Strength: Handstand Walk TechniquethenAMRAP 7Handstand WalkRx: Max Distance (meters) Conditioning: AMRAP 30Row 1000m (Fx: 800m)30 Push-upsRun 400m30 Sit-upsRead More

Overview of the Week WODsEventsMondayFront SquatsTuesdayHandstand Walk PracticeSkills Clinic (5:45 pm)WednesdayBack SquatsThursdayOverhead SquatsFridayBrandon’s Partner MetConSaturdayDeadliftsCrossFit Kids WODSundayMuscular Endurance Tests Strength: Front Squat25 minutes to establish 3 rep. max from the ground. Conditioning: AMRAP 105 Front Squats (70% of Strength)5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)50 Double-unders5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)Read More

Strength: E2MOM 142 Push Jerks + 1 Split Jerk Conditioning: 5 Rounds ofAMRAP 210 Dumbbell Power Snatches (50/35)10 Box Jumps (30/24)(Fx: 24/20)Rest 2:00 Start where you left off on each AMRAP.Read More

Strength: Deadlift3×4@80-85%2×4@85-90% Conditioning: For Time200 Meter Run30 Overhead Squats (95/65) (Rx+: 115/80)400 Meter Run20 Overhead Squats (95/65) (Rx+: 115/80)600 Meter Run10 Overhead Squats (95/65) (Rx+: 115/80)Read More

Strength: E3MOM 15 Rx: 3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups Fx:3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups5 Ring Dips Scaled:3-5 Jumping Pull-ups with 2-3 sec. negative10 Push-ups Conditioning: AMRAP 1010 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)10 Burpees Over the BarRead More