“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a […]
“Annie” 50-40-30-20-10 reps of: Double Under/3x singles Abmats *Rest 3 minutes, then do Annie one more time.
4x 5 Minute AMRAP: Run 400m Remainder of the time do the following for rounds and reps: 12 KB Swings (53/35#) 10 Box Jump This Saturday following the 9:30am Partner WOD, there will be an Olympic Lifting Class at 10:30am.
4 Rds for time: 7 Bar muscle ups 8 Hang Cleans (165/105#) *If the athlete cannot do bar muscle ups they will do the following: 21 Pullups + 21 Rings dips each round. The video link below is to help you learn how to do a proper Muscle Up using the bar.
18 Minute AMRAP: 50 Lunges 40 Hand Release pushups Run 200m 30 HSPU 20 Abmats 10 Burpees Run 200m Athletes can substitute HSPU with band assisted HSPU or BOX HSPU.
EMOTM for 8 Minutes: 6 Front Squats 25 DU’S/50 singles Rest 3 Minutes EMOTM for 8 minutes: 6 Deadlifts 25 DU’s/50 Singles Athletes should choose a weight they can do all 6 reps straight without breaking. When the minute is up, the next round will start.
7 RFT of: 10 Burpees 15 Alternating 1 arm snatches (55/35#) 10 Push Press (135/85#) *Push Jerks are not allowed for this WOD, only Push Press!! Saturday’s are bring a friend Saturday’s. If you have a friend(s) who are interested in trying CrossFit bring them for a WOD. OLYMPIC LIFTING Saturday will be this […]
5 Rds for time: 12 Front Squats (185/135#) 15 T2B
Strength WOD. Athletes wil have 15 minutes to find their 1 Rep Max clean and jerk. Met-con WOD. 10 Minute AMRAP: 5 Deadlifts (135/95#) 5 Hang Cleans (135/95#) 5 Push Press (135/95#)
4 Rds for time: 10 Ring HSPU/20 HSPU 30 Abmats 60 DU’s/3x for singles