Wednesday’s WOD: Skill:Lateral Stick Jumps WOD:4 Rounds For Time200m Run 20 Plate Ground To OH 45/25#10 Burpee Pull Ups5 Handstand Push Ups *25 Minute Cap E-WOD:Rest Day      

Tuesday’s WOD: CrossFit Total For Max Load 1 Rep Back Squat 1 Rep Strict Press 1 Rep Deadlift *You will have roughly 12-15 minutes to work up to a 1 rep max load for each lift. Be sure and write…

      Monday’s WOD: Skill:Forward Rolls WOD:10 Rounds For Time5 Chest To Bar Pull Ups5 Squat Clean Thrusters 135/95#15 Double Unders *20 Min Time Cap E-WOD:Run:8x200m Run. Rest 2 mins in between. Bike:8×1/4mile Ride. Rest 2 mins in between.…

      Sunday’s WOD:(No Coach) Hero WOD:“Murph”For Time:1 Mile Run 100 Pull Ups200 Push Ups300 Squats 1 Mile Run *Partition the reps as needed. If you have 20# vest, wear it. E-WOD:No E-WOD today, do the the regular WOD.…

Saturday’s WOD: For Time: “150 Reps of Fury” 50 Double Unders 40 Burpees 30 Pull Ups 20 Knees To Elbows 10 Bear Complexes 155/110 * Bear complex is a clean, front squat, press, back squat, press. Each rep starts from…

      Friday’s WOD: Skill:Ring Skills WOD:“Jeremy”21-15-9OHS 95/65#Burpees E-WOD:Run:For Max Distance: 20 Minutes of Sprint 1 Min, Jog 1 Min. Bike:For Max Distance: 20 Minutes of Sprint 1 Min, Easy Ride 1 Min. Swim: For Max Distance: 20 Minutes…

      Thursday’s WOD: Strength: DeadliftIn 15 Minutes Work Up To a 5RM WOD:10 Rounds For Time1 Power Clean2 Hang Power Cleans 3 Push Jerks *Use 50% of deadlift 5RM for all movements. * 25 Min Cap E-WOD: Run:6x800m…

      Wednesday’s WOD: Skill:Double Unders WOD:For Time20-10-5-10-20Pull UpsBack Squats 135/95#10m Shuttle Sprints E-WOD:Rest Day All Sports      

      Tuesday’s WOD: Strength:Weighted Push Ups 1-1-1-1-1 WOD:12 Minute AMRAP4 Handstand Push Ups 8 Burpee Box Jumps 24/18″12 OH-Lunge Steps 45/25# E-WOD:Run:8x200m run. Rest 90 seconds in between sets. Bike:8×1/4m spin. Rest 90 seconds in between sets. Swim:16x25m…

      Monday’s WOD: For Time:21 Deadlifts 135/95#200m Run 21 Hang Power Cleans 135/95#200m Run 15 Deadlifts 135/95#200m Run 15 Hang Power Cleans 135/95#200m Run9 Deadlifts 135/95#200m Run9 Hang Power Cleans 135/95#200m Run  *30 Minute Cap  E-WOD:Run:4 x 1 Mile Run, Rest 4…