WOD

1) Split Jerk 3-2-2-1-1 2) Emom 10 -both in same minute 20 double unders 3 jerks at 65% of max jerk on day

Nutrition Challenge Baseline REtest 1) 10 Rep max Power Clean 2) In 10 minutes 750m Row 50 Wall Balls AMRAP Burpees over Rower

The Challenge is closing in on us and will officially be over after next Tuesday.  Great job to everyone that has stuck by things all... Read More

EMOM 30. alternate each minute. 1) 3 Deadlifts @ 80% 2) 6-8 Ring Dips 3) 8-10 Strict Pull Ups

power clean 3×2@80%, 2×2@85%, 3×1@90%,  3×1 open

6 Rounds not for time 5 Bench Press 10 Toes to Bar 12 Chest to Bar Pull Ups

Partner wod. One person works at a time. AMRAP 25 80 Calorie Row 70 Sit Ups 60 DB Snatch 50, 35 50 Wall Balls 20,... Read More

Bonus workouts for this week: Partner: 4 Rounds For Time. One person works at time. 40 knees to elbow 40 double DB deadlift 50, 35... Read More

Get signed up for the open today!!!  games.crossfit.com For Time with a partner (cap 20) 100 Pull Ups 50 Burpee wall ball over box 100... Read More

emom 20 odd minutes goat movement 1 even minutes goat movement 2