CrossFit On Track - CrossFitBench Press (5-5-5-3-3 Building AHAP 1 set every 2:30 25 GHD Sit Ups/Weighted Sit Ups between sets)Dumbbell Snatch (4x 30-50 reps [...]

CrossFit On Track - CrossFitPull-ups (Strict Pull-Ups: 5x6-12 AHAP)Metcon (Time)6x 8-15 Hang KB Cluster (2 KB, Heavy) 50 ft Front Rack KB Lunge  - work [...]

CrossFit On Track - CrossFitDeadlift (Find 3rm Then 4x12 @50% est 1rm)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 9 TTB 7 Burpees to Bar [...]

CrossFit On Track - CrossFitHang Power Clean3x5 2x4 3x3Metcon (Weight)5x 6-8 Hang Jump Shrug (115-120% of heaviest hang clean) 6-8 Tall Box Jumps  Rest as [...]

CrossFit On Track - CrossFitMetcon (Time)3 x 18 Pull Ups 25 Double Unders 12 Pull Ups 25 Double Unders 6 Pull Ups 25 Double Unders [...]

CrossFit On Track - CrossFitDeadlift (3x6 @ 70% 3x5 @ 75-85% 2-3x2-3 @ 85%+)Metcon (Time)For Time: 24 C2B/16 BMU 16 Hang Power Snatch 18 C2B/12 [...]

CrossFit On Track - CrossFitBench Press (5-5-3-3-2-2 starting at 80% building AHAP)Handstand Push-ups (2 sets of MAX reps + 4 sets of 50% reps of [...]

CrossFit On Track - CrossFitPull-ups (4x 5-10 AHAP)Rope Climb (5 min x basic skill 7 min x rope climb practice for reps in small groups [...]

CrossFit On Track - CrossFitView Public Whiteboard

CrossFit On Track - CrossFitView Public WhiteboardSnatch (Build to a heavy single …then… 3-5 set of 3 at 80% of the heavy single)Snatch Grip Deadlift [...]