Strength Deadlift Calculate 90% of 1RM Using your result complete: Warm-Up then 5 reps at 65% 5 reps at 75% 5+ reps at 85% Metcon [...]

We will be beginning a strength cycle, using the Wendler Program, 5-3-1. Please follow the program. Trust-it, it works. Our first instruction is to calculate [...]

Sarah T & Ross B. = CrossFit CVI Anywhere and Everywhere   MetCon BenchMark "Kelly" 5 Rounds For Time 400M Run 30 Box jump, 24/20 [...]

Stregnth Rotate Every 2 Minutes For 26 Minutes A: Bench Press 8 Reps of 60-70% of 1RM 5 Seconds L-Sit x 3 rest as needed [...]

The "Merry-Go-Around" In Teams Of 3 Each Team Will Have The Following Equipment: 1 x 45# Bar 1 x 20# Slamball 1 x Sled 2 [...]

As Part of Warm-Up Mobility Rotator and Shoulder Hip Flexor Hamstring Gluteus & Lower Back Couch Stretch Strength Snatch Find 1RM MetCon 40 WallBall Shots [...]

As part of the Warm-Up 3 Rounds not for time: 1 Min front plank 20 Russian twist 20 Bicycle sit-Up 20 Reach Sit-Up Rest 1 [...]

2 Ladies and a Bar Strength/Skill Clean & Jerk EMOM 12 Min 2 Squat Clean 1 Clean & Jerk Weight should be at [...]

Strength/Skill Snatch Complex EMOM For 10 Min 2 Hang Snatch High Pull 2 Hang Power Snatch 1 OHS Light weight, this is to practice the [...]