WODs

  BB Clean Refresher First 15 Mins…   “Elizabeth”   21-15-9 Of:   BB Clean (135/95) (Power or Squat) Ring Dips    

  “Teamwork” (Must Be 10 Mins Early To Class)   For Time:   As A Team, Ruck 2.75 Miles W/ Extra Gear (Stoplight To Stoplight) S:50/30 RX:70/50 A:90/70 BA:100/80   6+ Athletes: Stretcher Carry W/ Body 4-5 Athletes: Stretcher Carry… Read more »

  8 Rounds For Time:   12 DB Push-Press (45/25) 25 ABMAT Sit-Ups   *Immediately After 8 Rounds, Run 400m   Extra: Sled Drags (180/135)            

  1100 HLCLV   21-15-9 Of:   Rx: Sumo Deadlift (265/185) O/H Squat From Ground (135/95)   Scaled: Sumo Deadlift (225/145) O/H Squat From Rack (115/75)   *Remaining Time Open Gym     Make-Up WOD:   “Fran”   21-15-9 Of:… Read more »

  0930 Warrior Program   3 Rounds For Time: 2 Rope Climbs 30 Sandbag Squats –Then– 5 Rounds For Time: 200m Run 20 Kettlebell Swings (70/53) –Then– 7 Rounds For Time: 10 Push-Ups 15 Box Jumps (30/24)   Make-Up WOD:… Read more »

  “Fran”  (Will Be Offered Sunday As Well)   21-15-9 Of:   Thrusters (95/65) Pull-Ups (Dead-Hang or Kip/Palms Away)   Core: 50 Pendulums        

  CrossFit Games Open 12.4   Complete as many rounds and reps as possible in 12 minutes of:   150 Wall ball shots (20lb 10′ / 14lb 9′) 90 D/U’s 30 Muscle-ups   *Obviously, Multiple Rounds Will Not Be Expected… Read more »

  “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.