Category Archives: WOD

Complete for time 21-15-9 reps of: Pull ups (chest to bar) Burpee 400m Row after each round. SKILL 2-4-6-6-6-4-2 Unbroken Muscle ups for time. or 6-8-10-10-10-8-6 Unbroken Toes to bar for time. If you break a set you must redo …
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For Load: 3 position clean (High, Knee, Floor) + Jerk Back Squat 1-10-1-20-1-30

12 Days of CrossFit 12 Rounds for time of: 1 Squat Snatch, 135/95 2 Box Jumps, 30/20 3 Push Press, 135/95 4 Toes to bar 5 Hang Power Cleans, 135/95 6 HR Push ups 7 Deadlifts, 135/95 8 AbMat sit …
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Teams of two complete: 5 Rounds For Time: 40 Wall Balls, 20/14 30 Box Jumps, 24/20 20 Toes to Bar You can split up the reps any way, but only one athlete works at a time.

As Many Reps As Possible in 17 mins: 40 Lateral Barbell Burpees 30 Snatch, 75/45 30 Lateral Barbell Burpees 30 Snatch, 135/75 20 Lateral Barbell Burpees 30 Snacthes, 165/100 10 Lateral Barbell Burpees AMRAP Snatch, 210/120 One barbell. You must …
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Happy New Year We will resume normal hours on Thursday, January 2, 2014 Enjoy good times with family and friends.

Complete for time: 160-120-80 Double unders 80-60-40 Air squats 40-30-20 Push ups (hand-release) Reminder: 5 am, 6 am, 8 am classes only. Noon and afternoon classes cancelled. We are also closed on New Year’s Day. Happy Holidays

Front Squat Heavy Single Complete 3 rounds for time 10 Pull ups (chest to bar) 10 Front Squats, 65% of HS 10 Burpees