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For Time: 12, 10, 8, 6, 4, 2 Of:   Thrusters D/U Burpees Knees-To-Elbows   Thruster Weights: Scaled: 75/55 RX: 95/65 Advanced: 105/75    

0930 Warrior Program: (Must RSVP!)   “Gator”   Eight rounds for time of: 185 pound Front Squat, 5 reps 26 Ring Push-Ups   Scaled: (4,5, or 6 rounds) 135 Pound Front Squats, 5 Reps 26 Push-ups   We lost “GATOR”,… Read more »

HLCLV: 12-2pm   WOD:   Skill: Pistols (One-Legged Squats)   For Time and Distance:   15 Min Row: MAX Distance In Meters   Core: Pendulums            

“Juggernaut”   Chipper, For Time…Heats:   Tire Flips – 6×750 or 10×500 or 30×350 or 45×150 Sumo Deadlifts (10×315/15×225/20×185/25×135) 15 One-Arm Ring Rows (15 Each Arm) (Or 40 Ring Rows) 50 Sandbag Squats Hammer Swings (20×45?/40×20/50×16/60×12/70×8) 5 x 25m BB… Read more »

“Becky, The Dragon Slayer”   For Time:   Run 400m W/ a DB or Plate (35/25) (…Except For Becky, 35 NOT 25) 35 Burpee Box Jumps (24/20) Run 400m 35 Ring Dips (Banded, As Needed)   Teens WOD:   Strength:… Read more »

For Time:   9,8,7,6,5,4,3,2,1 Of:   Front Squats D/U’s (10 Every Round) Reverse Crunches Switch-Grip Pull-Ups   Front Squat Weights: Scaled: 75/55 (Rack or FTG) RX: 95/65 (FTG) Advanced: 115/85 (FTG) & Dead-Hang PU   FTG = “From The Ground”… Read more »

Skill: L-Sits   10 Rounds For Time:   4 25m Shuttle Sprints 15 Abmat Sit-Ups 2 HSPU (Sub HS Hold 15 Sec)   Teens WOD:   10 Rounds For Time:   2 25m Shuttle Sprints 8 Abmat Sit-Ups 10 Sec… Read more »

CrossFit Games Event 10 (Slightly modified) *Make sure you are a minimum of 10 mins early to class today if you want to do this WOD, that includes you 5 AM’ers!     For time: 20 calorie Row 30 Wallball… Read more »

Make -Up WOD:   “Kung Fu Panda” (Scott H’s 46th B-Day WOD) For Time: 46 Deadlifts 46 Box Jumps (30/24) 46 Fist Push-Ups 46 D/U’s 46 Calorie Row DL Weight: Panda Cubs: 135/95 Pandas: 185/135 Kung Fu Pandas: 225/175

AMRAP In 15 Mins Of:   Adding A Rep Each Round, Complete:   5 SDHP (75/50) 5 Lateral BB Jumps 5 Push-Ups   Advanced: Ring Push-Ups