Workout of the Day

Tuesday, February 23rd

Weightlifting: 20 minutes to establish a 5 Rep Max Hang Squat Snatch. Conditioning: Ascending AMRAP 9: 1 Power Snatch 75/55lb, 1 Overhead Squat 75/55lb, 1 bar facing burpee, 2/2, 3/3, 4/4, ect.

Sunday, February 21st

HERO WOD Emily:10 RFT30 Double Unders15 Pull Ups30 Air Squats100m Sprint2 min rest Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a… Read more »

Friday, February 19th

Skill: Handstand Walk Practice (make up) – 15 minutes of HS walk, free standing HS holds, or other skill practice. Conditioning: CrossFit Games Open 17.2As many reps as possible in 12 mins of: 2 rounds of: Dumbbell Front Rack Walking… Read more »

Thursday, February 18th

5am and 6am classes canceled tomorrow due to expected inclement weather; 9:30am and evening classes TBD. Skill: HS Walk Practice: 20 minutesKicks-to-WallAround the worlds on boxHS Holds on wallWall Facing HS HoldsWall Supported shoulder tapsWall WalksFreestanding kick upsAccumulate 200′ walks… Read more »

Monday, February 15th

WOD: For Time (24 min cap):50 cal row25 burpees25 Cleans 95/6540 cal row20 burpees20 cleans 135/9530 cal row15 burpees15 cleans 155/10520 cal row10 burpees10 cleans 185/13510 cal row5 burpees5 snatches 215/165 Core: 3 Rounds: 45s Weighted Plank, 20s side plank… Read more »