Workout of the Day

Strength: Every other minute for 10 minutes (5 Rounds)1 Power Snatch1 Hang Squat Snatch1 Squat Snatch3 Overhead Squats WOD: 4RFT5 Front Squat 155/10510 TTB15 HRPU

Strength: Alternating EMOM 10Even: 3 Strict PressOdd: 5 Thrusters WOD: Odd Object DayAMRAP 1216 DB Hang Clean and Jerks 50/35 (must complete 8 on one side before switching)12 Wall Balls8 Single DB Front Rack Step Ups 24″/20″ Must complete 8… Read more »

Strength: Backsquat Waves6/4/2 6/4/2 Goal numbers are 70, 80, and 90% on first wave with a small increase on the weights for the second wave WOD: 3RFT50′ DB Single Arm Overhead Walking lunges 50/3525 Sit Ups10 DB Snatches5 Box Jumps… Read more »

WOD: AMRAP 10 x3Run 800m4 muscle upMax Calorie RowRepeat with no rest

Strength: Bench PressEvery 90s for 12 minutes (8 rounds)3 reps at 21X1 tempo (~70% of 1RM) WOD: Shoulder Smasher21/15/9 For TimeHSPUStrict Press 75/55Burpees

Please join us for open gym from 10am – noon!

PARTNER WOD: Teams of 2:AMRAP 1025/20 Cal BikePower Snatch 95/65Rest 3 minutesAMRAP 1025/20 Cal RowPower Cleans 115/75Rest 3 minutesAMRAP 10Run 200mDB Thrusters 40/25

Strength: 5 Complexes, increasing in weight3 Behind The Neck Snatch Grip Push Press5 Overhead Squats WOD: Death By:Every 2 minutes for as long as possible complete 1 round of:15 Box Jumps10 Push Press 95/655 Bar Facing Burpees

Strength: EMOM 102 C&Js (power – encourage split jerk if comfortable with technique) WOD: Grace:30 C&J For Time (8 min cap)Rest 3 minutesAMRAP 510 KB Goblet Squats 53/3510 KB Swings 53/3520DU/40SU

WOD: Crossfit Regions Event 6 2014For Time: 21 Min Cap50/35 Cal Row50 Box Jump Overs 24″/20″50 Deadlifts 185/12550 Wall Balls50 Ring Dips50 Wall Balls50 Deadlifts50 Box Jump Overs50/35 Cal Row Treat today as a chipper, we don’t expect you to… Read more »