WODs

  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  

1100 HLCLV   For Time:   30 Deadlifts (225/175) 30 Squat thrusts 20 Deadlifts 30 Squat thrusts 15 Deadlifts 30 squat thrusts 10 Deadlifts 30 Squat thrusts 5 Deadlifts 30 Squat thrusts      

Warrior Program: For Time 40 Burpee Pull Ups 80 Push Press (95/65) (Advanced = 40 HSPU) 120 Diamond Push Ups 160 Box Jumps 200 Abmat Sit ups There is a one hour time limit for this WOD Games Open WOD 12.2 Proceed through sequence below… Read more »

10 Front Squats (155/105) 20 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 40 Double Unders 4 Front Squats 50 Double Unders 2 Front Squats 60 Double Unders