Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 6 Sets: 1 Clean + 2 Front Squats @ 85% of Clean 1RM WOD 4 Minute AMRAP: 15 KB Deadlifts 70/53 or 53/3510 KB Goblet Squats Rest 2 Minutes 4 Minute AMRAP: 10 KBS 70/53 or 53/3515 Air Squats Sweat Class Warm up: 3 Sets: 5 air squat5 lunges5 inchworms20 jumping jacks WOD Complete workout twice! 3 Miunute AMRAP: 5 squat jumps5 burpees Rest 1 Minute 3 Miunute AMRAP: 6 reverse lunge to press6 push up to side plank Rest 1 Minute 3 Miunute AMRAP: 20 double unders/ 20 jacks50’ bear crawlRead more

Warm-Up Tabatta Row WOD Run 800 Meters Then… 3 Rounds of: 10 Burpees20 Alternating DB Snatches30 Air Squats 18 Minute Time CapRead more

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 10 Halo Air Squats5 Halo Monster walks (5 left, 5 right)3 Inchworms Strength/Skill Every 2 Minutes For 10 (5 Sets): Back Squat x 3 Reps @83-85%Strict HSPU x 5 Reps OR Push-ups x 10 Reps WOD Every 2 Minutes for 10 Minutes (5 Sets): Row 20 Calories Score = Slowest set Sweat Class Warm up 3 Sets 10 banded pull downs10 step ups3 inchworms WOD 20 min. AMRAPEvery 2 min. :3 burpees 10 deadlifts15 sit-ups10 box jumps/step-ups15 pull ups/ ring rows/ banded pulldownsRead more

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 125 Meter Row3 Inchworms10 Sit-Ups Strength/Skill EMOM for 10 Minutes: 5 C2B Pull-Ups5 Burpees WOD EMOM for 10 Minutes: 20 KBS O = 70/53 D = 53/35Read more

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers WOD EMOM for 24 Minutes (8 Sets): Minute 1: Deadlift x 3Minute 1: Double-Unders x 20 RepsMinute 1: Alternating Pistols or Reverse Lunges x 10 Reps Sweat class Warm up 3 Sets: 10 banded pull aparts10 banded side steps10 bow and arrow WOD EMOM for 20 minutes Min1: 5-10 DB rowMin2: 20-30 double unders/40 singles/ 30 jacksMin3: 5-10 floor pressMin4: 10 goblet lungesRead more