WOD

***One class at 8am only***   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th,... Read More

Clean & Jerk build to max in 12 minutes emom 10 1 @ 70% of max on day Front Squat 4×1 @ 90% max FS

AMRAP 10 5 Strict Handstand Push Ups 10 Deadlifts 225, 155 15 Box Jumps 24, 20

3 Rounds for time 400m Run 14 kettlebell squat clean thruster 53, 35 20 Toes to Bar

AMRAP 15 5 Ground to Overhead (185, 130) 10 Push Ups 3 Rope Climbs

8 Rounds for Time 30 Double Unders 200m Run 10 Pull Ups

Push Press 1-1-1-1-1-1 5 Alternating sets 20 V sit ups 8 each arm Dumbbell rows

“Hope” 3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds Burpee Power Snatch (75, 55) Box Jump (24, 20) Thruster (75, 55)... Read More

Back Squat 1-1-1-1-1-1-1

‘Helen’ 3 Rounds for time 400m Run 21 Kettlebell Swings 53, 35 12 Pull Ups