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

Strength: Snatch ComplexE3MOM 151 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort) Conditioning: 5-10-15-20-25-20-15-10-5Kettlebell Swings (24/16)Kettlebell Front Squat (24/16) Finisher: 5 MinutesMax Distance Farmers WalkRead More

Strength: Back SquatE3MOM 15Set 1: 4@80-85%Set 2: 4@80-85%Set 3: 4@80-85%Set 4: 4@85-90%Set 5: 4@85-90% Conditioning: 5 Rounds12 Toes-to-Bar (Fx: 9)15 Push-ups50 Double Unders (Fx: 30)Read More

5:45 PMSkills Clinic with Brandon. Toes-to-bar! Strength: E2MOM 163 Touch-and-Go Power Cleans (Max. Effort) Conditioning: AMRAP 15600m Run15 Deadlifts (185/125)(Fx: 135/95)Read More

Overview of the Week WODsEventsMonday“Fight Gone Bad”TuesdayPower CleansSkills Clinic (5:45 pm)WednesdayBack SquatsThursdaySnatch ComplexFridayMuscle-UpsSaturdayDeadliftsFree Beginner CrossFit Class (11:00 am)SundayJerk Complex BJ’s Final Saturday Squad! Conditioning: “Fight Gone Bad”Three Rounds, 1 minute per stationWall balls (20/14)Sumo Deadlift High-Pull (75/55)Box Jump (24/20)Push Press (75/55)Calorie RowRest Compare to February 11, 2017. Finisher: 1 Mile RunRead More

Strength: Deadlift4×4@80-85%1×4@85-90% Rest 2-3 minutes between sets. Conditioning: 3 Giant Sets8-12 Ring Row Tempo (3013)8-12 Strict Ring Dips0:30-0:45 GHD Hip Extension Hold or Weighted High PlankRead More

Strength: For Time10 Hang Power Snatches (95/65) (Fx: 75/55)20 Air Squats40 Double-Unders Rest 1:00 10 Power Snatches (115/80) (Fx: 95/65)20 Toes-to-Bar40 Double UndersRest 1:0010 Squat Snatches (135/95) (Fx: 115/80)20 Push-ups40 Double-Unders Conditioning: 5 RoundsHigh Plank 30 secs. weighted/ 30 secs. unweightedDirectly intoMax Unbroken Push-upsRest 2 minutes between rounds.Read More