WOD

For Time: 1,000m row Then 5 rounds   20 wall balls 20/14 25 abmat sit ups  30 double unders 

3 Rounds  Amrap 4. Rest 2 6 burpees 5 push jerks 135/95 4 pull ups 

4 Rounds for Time 400m Run 16 Kettlebell Swings 53/35 10 Toes to Bar

1) In 12 minutes; Build to max Power Clean 2) Front Squat 5-5-3-3

For Time 21-18-15-12-9-6-3 Deadlifts 225/155 Lateral Bar Burpees Pull Ups

Every 2 Minutes for 10 Rounds Power Clean + Hang Clean + Jerk + Clean + Jerk

Every 5 minutes for 5 rounds preform for time. Rest any remaining time. 400m Run 10 Hang Snatches 105/73 (full squat) 40 Double Unders

1)Hip Thrusters 8-8-8-8-8 2)Back Squats 2×3@80% 4×2@85%

For Time 21-15-9 Power Cleans 135/95 V Sit Ups Push Jerks 135/95

Memorial Day Schedule: Class 9am only. “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th,... Read More