Strength: Deadlift 3 X 5 Conditioning: 3 RFT 500 Meter Row 12 Deadlifts (185/125) 21 Box Jumps (24/20)

WOD Prep: Take 10 Minutes to Warm-up Barbell Movements Conditioning: "The Other CrossFit Total" Clean, 1 Rep Bench Press, 1 Rep ...

Strength: Strict Press 5 X 4 Conditioning: For Time 27-24-21-18-15-12-9: AbMat Sit-ups Calorie Bike * After Each Round, Complete One...

WOD-Prep: Take 10 Minutes to Practice DB movements and Rope Climbs Conditioning: 5-4-3-2-1: Rope Climbs 20-18-16-14-10: Alternating DB...

WOD Prep: Take 10 Minutes to Warm-up Overhead Squats Conditioning: "Nancy" 5 RFT: 400 Meter Run 15 Overhead Squats (25 Minute Time...

Strength: Deadlift Take 15 Minutes to Build to a Heavy 3 Deadlifts Conditioning: Diane 21-15-9: Deadlift (225/155) Handstand Push-ups

Conditioning: 4 Rounds for Reps: 1:00 Strict Pull-ups 1:00 Toe to Pole 1:00 Push-ups 1:00 Shuttle Sprints 1:00 Rest Post-WOD: 3...

Strength: Clean & Jerk Take 10 Minutes to Warm-up Clean & Jerks (Athletes May Use Time to go For a Heavy Single C&J While Waiting For...

Strength: Bench Press 2 Sets X 5 Reps Then, 3 Sets X 3 Reps Conditioning: 4 X 500 Meter Row Intervals: 0-3:00 Row 3-6:00 Rest 6-9:00...

Strength: Front Squat Warm-up Take 5-10 Minutes to Warm-up to Front Squat Weight (From the Floor) Conditioning: 3 RFT: 800 Meter Run ...