wod

CrossfitMainDeadlift0-2min: 3 deadlift 40%2-4min: 3 deadlift 50%4-6min: 3 deadlift 60%6-9min: deadlift 70% x 39-12min: deadlift 80% x 312-15min: AMRAP deadlift 90% *goal is 3+ if... Read More

CrossfitMain – Open Workout 12.1AMRAP 7 min: Burpees to 6” max standing height reach Core:5 min clock: 5 rounds, 1 min each round;10 sec max... Read More

CrossfitMainRow 4x1000m w/3 min rest.Goal: 2k pace QuickfitMainBike 4 min on x 2 min off x 4 sets (20 min total)*keep a steady state but... Read More

CrossfitMain – Open Workout 17.2AMRAP 122 Rounds 50-ft. weighted walking lunge16 toes-to-bars8 DB power cleans2 Rounds50-ft. weighted walking lunge16 bar muscle-ups8 DB power cleans Rx:... Read More

Crossfit MainCleansAfter warming up through 60% on cue0-3 min: 3 cleans at 70% (10 sec rest between reps)3-6 min: 3 cleans at 80% (15 sec... Read More

CrossfitMainMain – Front Squat0-2min: 3 pushpress 40%2-4min: 3 pushpress 50%4-6min: 3 pushpress 60%6-9min: pushpress 70% x 39-12min: pushpress 80% x 312-15min: AMRAP push press 90%... Read More

CrossfitMain – Open Workout 14.1AMRAP 10 min30 Dubs15 Power Snatch Rx: 30 double unders, 75/55#Scaled: 30 single unders, 65/45# Core: :20 on x :10 off... Read More

CrossfitMain- Open Workout 12.4AMRAP 12150 Wall Balls90 Dubs30 RMU Sc: WB 20/10, 9/8′, 90 SU, 30 pullups QuickfitMainAMRAP 12 min150 wallballs/ squat to depth of... Read More