WOD

Underbox CF – CrossFit Pull up work- kipping/butterfly 10 minutes to work on kipping/ butterfly work on pull ups Metcon (Time) 3 ROUNDS 400 M... Read More

Underbox CF – CrossFit Back Squat (Take 20 Min to find a heavy single) Metcon (Time) 21-15-9 Power Snatch 95/65 Handstand pushups into 9-15-21 thrusters... Read More

Underbox CF – CrossFit Coffey (Time) For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats,... Read More

Underbox CF – CrossFit Warm-up (No Measure) 2 RDS 10 Push Presses with dumbbell 10 Lunges no dumbbell 10 High Pulls with snatch bar 5... Read More

Underbox CF – CrossFit Metcon (Time) 30 Calorie Row 30 Dumbbell Step up overs 35/20 800 M RUN 30 Dumbbell Step up overs 30 Calorie... Read More

Underbox CF – CrossFit Squat Clean (Sq clean+ Hang Sq Clean+3 Front Squats 60% and up ) Metcon (Time) 4 RDS 6 Burpee Chest to... Read More

Underbox CF – CrossFit Split Jerk (5×2- first split 3 second pause in dip ) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10... Read More

Underbox CF – CrossFit Snatch EMOM Every 2 Minutes for 10 Minutes (5 sets) 1 High Hang Snatch+ 1 Hang Snatch+ 1 Full Snatch Start... Read More

Underbox CF – CrossFit Metcon (Time) 3 ROUNDS: 5 Hang Squat Cleans 185/125 10 Bar Facing Burpees into 3 RDS 5 Double Devil’s Press 50/35... Read More

Underbox CF – CrossFit Bench Press (8×1 Ascend for a heavy one) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts 275/185 Toes to bar