WOD

HBBS: 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds. Notes: Sets at... Read More

7X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec. WOD 3 minute AMRAP of: Burpees (to a 6″ target) *Rest 2 minutes.... Read More

15 minutes to establish a 1RM Clean & Jerk. WOD 3 rounds for total reps of: 1 min ME Front Squats 135/95# 1 min ME... Read More

Partner WOD ”FRAN” 2 man teams 100 – Thrusters 65/95# 100 – Pull-Ups * Reps may be split up any way between team members * A 5 burpee penalty... Read More

Open Wod: http://games.crossfit.com/workouts/the-open/2013   Will be done as regularly scheduled class Wod.

Top Pull Deadlifts: 5X3 @ 70% – rest 90 sec. DEMO VIDEO -then- For time: Run 800m 50 Pull-ups 75 HR Push-ups Run 800m   Adapted... Read More

Push Press 5×5 @ 70%     5 rounds for total HSPU of: 2 minutes to complete- 20 KBS 24/16kg 12 Lateral Box Jumps 20″... Read More

HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes. -then- 5 rounds for total reps of: 1... Read More