WOD 12 min Tabata abs Then each person will complete 10-9-8-7-6-5-4-3-2-1 DB clean 50/35 20 M farmer carry in between each set. Partner one planks while Partner two does first set of 10 DB Cleans and farmer carry, then switch all the way down to 1.


BACKGROUND CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Officer First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and Read more about 7.13.2018[…]


SWOD Snatch: (1 minute recovery btw EMOMs) EMOM for 5 minutes: 3 Touch and go squat snatches *go off of feel EMOM for 5 minutes: 2 Touch and go squat snatches *increase weight EMOM for 5 minutes: 1 Squat snatch *increase weight WOD 200 Meter Run 20 Pull-ups 20 Wall Balls 20/14 300 Meter Run Read more about 7.9.2018[…]