Category: WOD

Strength Deadlift Workout 4 SETS 15 Russian KB Swing 10 Toes to Bar 10 TNG Deadlifts 10 Toes to Bar 15 Russian KB Swing

Skill Single Unders + Double Unders Workout EMOM x 18 MINUTES MIN 1&2 – AMRAP of…6 Tall Box Crawl-Overs + 12 Slam Balls + 36 Doubles Unders MIN 3 – :40 Static Hold

Wayne’s Leader of the Month: Megan Turiak! Megan has just recently started CrossFit but she certainly does not seem like it to the community. She has the world’s quickest single unders and often stays after to work on other movements, which has made Megan quite the “games level athlete” 😉 Megan often elevates the community. […]

Workout AMRAP x 25 MINUTES 20/15 Cal Cardio Choice 20 Russian Twists 15 Sit-Ups 15/12 Cal Cardio Choice 15 Glute Bridge-Ups 10 PVC Over-Unders

Workout MurphFor Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it.

Workout AMRAP x 30 MINUTES 5:00 Cardio Choice 200m KB Suitcase Carry 20 Alt. Lateral Box Step-Overs 1:00 Midline of Choice

Strength Power Clean + Muscle Clean Workout 4 SETS FOR MAX REPS 1:00 – Power Clean 1:00 – Double Unders 1:00 – Slam Balls 1:00 – Cal Row

Strength Push Press Workout AMRAP x 15 MINUTES 400m Run 20 Push Press 200m Run 20 Overhead Alt. Lunges

Strength Back Squat Workout “POINT BREAK”FOR TIME9-7-5-15-12-9Front Squat Bar Facing Burpees

Skill Muscle Ups Workout FOR TIME 50 Russian KB Swing 40 V-Ups 30 Pull-Ups 40 Russian KB Swings 30 V-Ups 20 Chest to Bar Pull-Ups 30 Russian KB Swings 20 V-Ups 10 Ring Muscle-Ups