WOD

AMRAP 20 2 Muscle Ups 5 Handstand Push Ups 1 Ground to Overhead 225, 155

Deadlift 6×2@85% AMRAP 5 8 Power Snatch 75, 55 8 Lateral Bar Burpees

For Time.  with partner 400m Run 50 Deadlifts 225, 155 800m Run 100 Wall Balls 1 mile Run 100 Sit ups

Back Squat 8×4 @ 85%

1) 8 minutes. Bike for cals 30 Seconds max effort 30 seconds rest 2) row 2,000m every 200m alternate 30 spm to 22 spm

8 Sets. climbing Strict Press + 2 Push Press AMRAP 8 5 KB Power Snatch each arm 53, 35 7 Box Jumps 24, 20 7... Read More

This Hero WOD was originally posted on the CrossFit.com main site as the workout of the day for Tuesday, July 4, 2017 (170704). U.S. Army... Read More

1) EMOM 8 2 Power Cleans + 2 Jerks + 2 Front Squats 2) Build to max Power Clean & Jerk for day

Reminder there is no open gym today as we will be hosting the running/rowing seminar. AMRAP 6 5 Power Clean 155, 108 7 Handstand Push... Read More

1) Back Squat 7×5@83% 2) 40 Strict Pull Ups