Category: Uncategorized

Friday’s WOD:

Skill: Med Ball Clean

WOD:
For Time:
21-18-15-12-9-6-3
Front Squats 95/65#
SDLHP 95/65#
Knees To Elbows

*30 Min Cut Off

Thursday’s WOD:

Skill: Med Ball Clean

WOD:
5 Min AMRAP
Bar Facing Burpee Deadlifts 225/155#
*You may not drop the bar for RX

Wednesday’s WOD:

Skill: Med Ball Clean

WOD:
100m Run
21 Chest To Bar Pull Ups
100m Run
21 Hand Release Push Ups
100m Run
21 Weighted Sit Ups 45/25#
100m Run
21 Squat Jumps

Skill: Med Ball Clean

WOD:
12 Min AMRAP
4 Bar Muscle Ups
8 Wall Ball 20/15#
12 Barbell Lunges 45/35# (6 Each Leg)

Skill:
Med Ball Clean

WOD:
5,4,3,2,1
10,20,30,40,50

Clean and Jerk 155/110#
Double Unders

No Coach
For Time:
200m Run
6 Rounds of Cindy
400m Run
4 Rounds of Cindy
600m Run
2 Rounds of Cindy

Hero WOD: “Roy”
5 Rounds For Time
15 Deadlifts 225/155#
20 Box Jumps 24/18″
25 Pull Ups

Put those pull up skills to work!

Skill: Kipping/Pull Ups

WOD:
10 Rounds For Time
5 Chest Slap Push Ups
10 Back Squats 135/95# (Taken from the ground for RX)
15 Double Unders
50m Run

*25 Min Cap

Skill:
Kipping/Pull Ups

WOD:
For Max Reps:
1 Min of Max Chest To Bar Pull Ups
1 Min Rest
Then
6 Min AMRAP
5 Burpee Box Jumps 24/18″
5 Plate Ground To OH 45/25#
1 Min Rest
Then
1 Min of Max Toes to Bar

Wednesday’s WOD:

Skill of the week:
Kipping/Pull Ups

WOD:
12 Min AMRAP
10 Overhand Grip Deadlifts 95/65#
8 Hang Power Cleans 95/65#
6 Push Press 95/65#

Hey gang, our promo for the intro sessions and unlimited classes for two months is almost up! If you have any friends or family interested in joining, make sure they take advantage of this great offer! Also, keep an eye out for the next cycle of programming! We are proud to announce that we will be incorporating an endurance program on top of our regular CrossFit programming! Stay tuned for more details!