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  “Sunshine Jenny”   For Time:   31 Hang Cleans (115/75) 31 Knees-To-Elbows (No Kip) 31 Floor Presses (115/75) 31 Burpees 93 D/U’s 400m Ruck-Run (70/55)    

 * NO 7AM TOMORROW For Time:   800m Run 30 SDHP (S:75/55 RX:95/65) 800m Run 20 SDHP (S:95/65 RX:115/75) 800m Run 10 SDHP (S:115/75 RX:135/95)   Advanced: 40, 30, 20 SDHP Reps.   *Have Your Plates Standing By Your Bar… Read more »

  Thrusters For Max:   3,3,3,2,2,2,1,1,1,1   *5 Kipping Pull-Ups Between Each Round.    

  1100 HLCLV   Thruster Progression Complete 100 Kipping Pull-Ups (Body Armor) Open Gym   Make-Up WOD:   8 Rounds For Time Of:   14 DB Rows From Push-Up Position (45/25) 30 Hammer Swings   * EMOTM Complete 1 Power… Read more »

  0930 Warrior Program   “COACH”   AMRAP In 10 Mins Of:   8 KB Swings (70/52) 5 Shoot-Throughs 10 D/U’s   Immediately Followed By (No Rest):   EMOTM Complete:   1 Squat Clean + 2 Front Squats (105/85)  … Read more »

  10,9,8,7,6,5,4,3,2,1 Of:   Back Squat (S:85/55 RX:105/85 A:135/95) Explosive Push-Ups Hip-Extension Leg Raises   Extra:   40 Med Ball Throws Versus Enemy (20/14)    

  CrossFit Games Open WOD 12.3   AMRAP In 18 Mins Of:   15 Box Jumps (24/20) 12 Push-Press (115/75) 9 Toes-To-Bar   *Any athletes looking to be judged, We will have the same set-up for you.      

  8 Rounds For Time:   14 DB Rows From Push-Up Position (7 Each Arm 45/25) 30 Hammer Swings   *EMOTM Perform 1 Power Clean (RX:135/95 A: BW)      

  First Half Hour:   For Time:   Row 2000m   Second Half Hour:   AMRAP In 8 Mins Of:   8 DH Pull-Ups 100m Sprint   *If Class Is Small, Majority and Coach Can Choose To Do AMRAP Sooner…. Read more »

  For Time:   90 Air Squats Run 400m w/One DB (45/25) 60 Front Squats (75/55) 50 D/U’s 30 Rucksack Squats (90/70)   Competitors:   800m Sandbag Run