WOD

EMOM 20 odd minutes Goat 1 even minutes Goat 2

Push Jerk 5-5-5 AMRAP 12 6 Handstand Push Ups 25 Double Unders

Bench Press 2×3@ 85% 3×2@ 90% Back Squat 3×5@80%

This years challenge has been great as usual and so many of you have made some great strides in improving your eating decisions and habits. ... Read More

AMRAP 20.  with a partner 10 Should to Overhead 155, 105 20 Bar Facing Burpees 30 Air Squats

Deadlift 5-5-3-3-3-3

EMOM 30 Min 1: Box Jumps 30, 24 Min 2: Overhead Squats Min 3: Toes to Bar Work for 30 seconds each minute. rest 30... Read More

AMRAP 12 30 Double Unders 14 Kettlebell Swings 53, 35 12 Push Ups In 6 minutes (no break) build to max clean and jerk

Don’t forget to get over to games.crossfit.com and get registered for this year’s CF Open! (ps it’s worth an extra 5 points for the challege)... Read More

bonus wod week 4 50 man makers for time class 1) 12 minutes build to max: Power Clean + Push Press 2) Front Squat build... Read More