WOD

“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

For Time 25 Thrusters 520m Run 25 Pull Up 25 Overhead Squats 25 Pull Up 520m Run 25 Thrusters Men: 95  Women: 65

*** Regular schedule***   The CrossFit community at large has always made a point to honor the men and women of our Armed Services and... Read More

Push Jerk 2-2-2-2-2 Ring Row 5×7 *horizontal with feet elevated

For Time 25-20-15 Handstand Push Ups Chest to Bar Pull Ups

6 x 520m Runs Rest 3 minutes between runs

AMRAP 15 Minutes 5 reps each arm Dumbbell Power Clean 5 reps each arm Dumbbell Shoulder to Overhead 5 reps each arm Overhead walking lunges... Read More

For Time Run 1 Mile 50 Pull Ups 50 Toes to Bar Run 1 Mile