Category

WOD

Complex

Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: For Time: 30 Hang Power Snatches (75/55/45) 30 Overhead Squats (75/55/45) *should be done unbroken or...
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EMOM-ER

Skill: Hand-Stand Pushups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 7 HSPU or 15 hand-release pushups MIN 2: 15 Pullups MIN 3: 15 Wallballs 20/14 MIN...
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Fourteener

Strength: Deadlift 15-minute clock. 1×3 70% 1×3 80% 1×3+ 90% WOD: “Fourteener” 14 MIN AMRAP 14 Deadlifts (135/95/65) 12 Box Jump Overs (24″/20″) 10 Push...
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Grace

Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 7 mins completing all sets. Record only the...
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Station Rotation

Skill: Kipping/Butterfly Pullups (10-15 min progressions) WOD: “Station Rotation” 20-25 min to finish 3 rounds NOT for time. start on any station then move to the next....
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