Warm-up & Mobility: 15 Minutes Strength: Squat – working percentages off your most recent 3RM. Perform 3 sets of 5 reps @ 70% (same weight for all sets) – this is designed to be a [...]
Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 15 minutes to reach a heavy single Conditioning: AMRAP 12 minutes of an ascending ladder counting by 5s – 5-10-15-25… [...]
Warm-up & Mobility: 15 Minutes Strength: Deadlift with 2” deficit – 5-5-5-5 (20 minutes). For form over weight! (Beginners should work from the floor rather than deficit.) Conditioning: 6 [...]
Warm-up & Mobility: 15 Minutes Strength: Bench with a 2ct pause – 20 minutes to work to a heavy set of 3 – form AND TRUE PAUSE over weight! Conditioning: AMRAP 12 minutes of – 5 Box [...]
Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy set of 5 Conditioning: 21-15-9 reps for time*: Burpees Power Clean (135/95lb) *Each round is followed by [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch – 3 High Hang Snatch – OTM for 10 min. These are all from power position, not going down to knee; focusing on working explosive hips and [...]
We are closed today to go to Skydive Atlanta for the Skydive and Murph event. Hope to see you there! Members who cannot attend the event will be welcome to catch a WOD at our sister box, CrossFit [...]
Warm-up & Mobility: 15 minutes Strength: Strict Press – work to a heavy set of 3. When the strict press leaves work to a heavy set of 3 Push-Press Conditioning: 3 rounds of [...]
Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 10 minutes – 1 High hang Clean + 1 Hang Clean + 1 Clean – 65% (70% for those that catch in the power position due to mobility) [...]
