Strength: EMOM 18Min 1: 5 Strict Chest-to-bar Pull-ups (add weight if possible)Min 2: RestMin 3: High Plank :45 (add weight if possible)Min 4: RestMin 5: 20-30 Hollow RocksMin 6: Rest Fx:EMOM 18Min 1: 3-5 Strict Pull-upsMin 2: RestMin 3: High Plank :45Min 4: RestMin 5: 15-20 Hollow RocksMin 6: Rest Conditioning: Work 2:00/Rest 1:00 for...Read More

5:45 PMSkills & Mobility Clinic with Brandon! Strength: Snatch Skill Transfer ComplexE2MOM 10Behind-the-Neck Snatch Grip Push Press + Snatch Balance + 2 Overhead SquatsSet 1: 40%Set 2: 45%Set 3: 50%Set 4: 55%Set 5: 60%Directly into:High Hang SnatchE2MOM 10Set 1: 3 @60%Set 2: 3 @65%Set 3: 3 @70%Set 4: 3 @75% Set 5: 3 @75%+ Conditioning:...Read More

Overview of the Week WODsEventsMondayBack SquatsTuesdaySnatch ComplexSkills Clinic (5:45 pm)WednesdayGymnastics EMOMThursday“Jenkins”FridayClean ComplexSaturdayShoulder-to-Overhead ComplexSundayDeadlifts Strength: Back SquatE3MOM 15Set 1: 3 @ 80-85%Set 2: 3 @ 80-85%Set 3: 3 @ 80-85%Set 4: 3 @ 85-90%Set 5: 3 @ 85-90% Conditioning: AMRAP 122 – 4 – 6 – 8 – 10…..Box Jumps (24/20)Power Cleans (135/95) (Fx: 95/65) (Rx+:...Read More

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