This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called...Read More

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