Monday 11-20-2017

Pre WOD emom8 5x burpees 2 shuttle runs Strength pp+pj+sj 5 attempts to a heavy WOD every 2 minutes for 12 3x hang clean 3x front squat 3x push jerks rx...

Wednesday 11-22-2017

WOD amrap8 15/12 cal row 10x hspu rest 1 amrap8 15x wall ball 20/14 15x pull ups rest 1 amrap8 14x med ball power cleans 9x burpees rest 1 emom4 :30 on :30 off max rep clean and jerk...

Friday 11-24-2017

Open for Crossfit 9am and Noon Pre WOD emom12 high hang snatch + hang snatch increase every 4 minutes WOD fight gone bad style cal row push press 75/45 box jump overs 24/20 kb/db snatch...

Saturday 11-25-2017

Team of 2 WOD “Karen” and “Cindy” switch between partners emom done when Karen is completed rest 1 minute 42-30-18 power clean 155/105 150-130-100...

Monday 11-13-2017

Strength 6 attempts to build to heavy 2 push press + 1 push jerk + 3 split jerk   WOD Every 2 minutes to 14 7 DL 205/115 6 Push Jerks 185/105 5 Front Squats...

Tuesday 11-14-2017

Pre WOD Ring Work Dead Hang Kipping Toes to Rings Muscle Ups   WOD AMRAP 9 10 single side DL 135/95 8 Reverse lunges 135/95 rest 1 min   Weightlifting Snatch 12×1 @ 80-85% (EMOM) Front Rack Step Up 4×8 KB RDL 4×8 Core 3RDS 40 Flutter Kicks 40...

Thursday 11-16-2017

Strength Every 2:30 for 20 Min 3 Back Squats (5 second pause) @ 75% WOD 21-15-9 Overhead Squats 135/95 Kettlebell Swings 70/55   Weightlifting Clean Pull + Power Clean + Full Clean 8×1 @ 80-85% (every 90 seconds) Back Squat (3110) 4×5 @ 60% Superset...