Warm-up 3 min jump rope or jumping jacks 3 sets of the following: 20 chain breakers 10 inch worms 10 lunges 30 super mans 20 hollow rocks 10 air squats 5 pu...

Warm-up 2 min jump rope or jumping jacks 10 inch worms 10 pushups 10 perfect lunges 30 Supermans 10 air squats 20 chain breakers 10 Frankensteins 30 hip thru...

Warm-up 1 min jump rope or jumping jacks 10 inch worms 10 chain breakers 10 air squats 10 lunges 10 arm circles Repeat three times Swod: Shoulder Press (5x5...

Hero WOD: "Lawrence Virgilio" for time  (Time) For Time 50 Kettlebell Swings (24/16 kg) 50 Sit-Ups 50 Double-Unders 25 Kettlebell Swings (24/16 kg) 25 Sit-Up...

SWOD: Deadlift (6x6 at or above 60%) WOD: Metcon (Time) 7 rounds for time 10 box jumps 24/20" 10 ghd extensions 10 burpees AT HOME MODS- For the box jumps fi...

WOD: Chelsea Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats AT HOME MODIFICATION- of course if you have a pull-up Bar then do pu...

100 ft odd object carry 10-9-8-7-6-5-4-3-2-1 High knees Jumping jacks Lunges Push-ups 100 ft odd object carry

40 minute EMOM Min 1- 10 odd object overhead squat Min 2- 15 hollow rocks Min 3- 30 mountain climbers Min 4- 10m shuttle run Min 5- 5 burpee tuck jumps Rest ...

SWOD: Clean and Jerk (SQUAT CLEAN AND JERK 7x7 at 50%) AT HOME—If you don’t have a barbell at home you can use one or two kbs or dumbbells and do squat clean...

Gymnastics Skill work 20 min to work on handstand/walk progression and or T2B progression WOD: Metcon (Time) 3 rounds for time 500m row 30 sit-ups 30 pushups...

WOD: for time MANION PREP 7 rounds 400m 20 back squat 135/95 At home For the 400 run mark it out your front door or plan for a minute run out and a minute ru...

SWOD: Shoulder Press (7x7 at 50% or above ) AT HOME- use a kB or dB and do individual one arm press , or grab a jug of water or a back pack filled up with wh...

SWOD: Deadlift (7x7 at 50% or above) Home modification—-Find something and deadlift it... milk jugs, laundry soap, dog food bag, laundry basket full of whate...

For time: 40 mountain climbers 30 hand release push-ups 20 air squats 10 burpee broad jumps 20 air squats 30 hand release push-ups 40 mountain climbers

For time: 1 mile run Every even minute stop and complete 8 jumping air squats Every odd minute stop and complete 8 jumping lunges

WOD: For time 21-15-9 Thrusters 75/35 Pushups Rest 2 min 15-12-9 Thrusters 95/55 pushups Rest 2 min 9-6-3 Thrusters 115/75 Pushups HWOD= Home Workout of the ...

WOD: Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds In honor of U.S. Air Force Senior Airman Bradley R....

Hey Kivnon!! We will be open normal hours tomorrow!!! SWOD: Clean complex (1 hang squat clean + 1 squat clean and jerk) Every 90 seconds for 15 minutes Touch...

The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

Metcon (AMRAP - Rounds) 16 minute EMOM Min 1- 30 second wall sit hold Min 2- 10 burpees Min 3- 30 second plank Min 4- 10 air squats If you want a challenge ...