Strength Power Snatch/Hang Snatch 5×1@ 50% Power Clean/Hang Clean/Split Jerk 5×1 @ 50% *This is for perfect form WOD In teams of 3: Partner 1: Runs 5 Stairs (Down & UP = 2) Partner 2: Box jumps on tire Ladies you get this one   Guys you... Continue Reading

Strength – M/E Upper Seated Press Conjugate A1) Barbel Skull Crushers 3×8 A2) Weighted Dips 3×10 B) KB/DB Tate Press 4×10 C1) Banded tricep push downs 2×50 C2) PVC Windmills 2×50 GPP 3 min body drag – Bring a pair of o... Continue Reading

Strength – D/E Lower Banded DL 8×1 @ 40-50% + band tension Max DL -200 = Purple band 200-300 = red band +300 = Green band *go heavier than last week if can keep perfect form Conjugate A1) Seated Box Deadlifts w/ Band from front 4×5 A2) Sti... Continue Reading

Crossfit Strike at 9:00 a.m.! Bring your gloves!

ME – Max back squat off of 12″ box Conjugate 3 rounds of; 8 russian kb swings (w=35 in each hand, m=55 in each hand) 8 box jumps (w=24, m=30) then 60 rev. hypers accumulate 3 minutes of hanging from bar with hips and knees bent at 90 degrees (... Continue Reading