Complete 3 rounds of: 10 back squats (60% 1RM) 500m row Rest 3 to 5 minutes between rounds. WOD Notes:  Pick a weight for the back squats that will allow you to go unbroken for…

“The Bear” Bear Complex 7-7-7-7-7 WOD Notes:  A bear complex is a barbell progression consisting of  power clean + front squat + push press + back squat + push press (from behind the head). For…

"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: This is a CrossFit benchmark that comes around once a year.  It was first programmed by Glassman in 2005…

Complete for time: 50/40 cal row 50 double unders 50 deadlifts (135/95#) 50 double unders 50R 1-arm Russian KBS (53/35#) 50 double unders 50L 1-arm Russian KBS (53/35#) 50 double unders Row Challenge Notes:  We…

Overhead Squat 5-5-5-5-5 Then 3x5R/5L KB windmills

AMRAP in 15 minutes of: 5 push jerks (155/105#) 7 box jumps (30/24") WOD Notes:  Choose a weight for push jerks that will allow you to go unbroken for 3 to 5 rounds.  If you…

Complete 3-6-9-12-15-12-9-6-3 reps for time of: Front squats (115/75#) Toes to bar Burpees 20 minute cap. United Mettle Note:  Our in house pro shop is selling Rehband knee sleeves, buy one get one 50% off,…

Take 15 minutes to build to a heavy clean and jerk. Then  "Grace" Complete for time: 30 clean and jerks (135/95#) WOD Notes:  Compare to 190514. Community Notes:  Happy Birthday Coach eQ!

Complete for max reps: Tabata one-arm dumbbell snatch (50/35#) Tabata row (cal) Tabata slam ball (30/20#) Tabata Russian twists (25/15#, L+R=1) 1 minute transition between Tabatas. WOD Notes: Each Tabata consists of 8 rounds of…

“The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders OR “The Firebird Express” Complete 5 rounds for…