WOD

In 3:00 minutes: 1) 400m Run max squats in remaining time 2) 400m Run max strict pull ups in remaining time 3) 400m Run max... Read More

Push Press base numbers off 90% of 1rm 5 @ 55% 5 @ 65% 5 @ 75% 5+ @ 85% 5+ @ 65% *do not... Read More

For Time 30 Pull Ups 30 Power Cleans 95, 65 30 Toes to Bar 30 Power Snatches 95, 65

Back Squat base numbers off 90% of 1rm 5 @ 65% 5 @ 75% 5+ @ 85% 5 reps @ 65% – 32X0 5 reps... Read More

For Time  -cap 8 minutes 30-20-10 Calorie Row Kettlebell Swings 70, 53 Burpees

AMRAP 15 200m Run 20 DB Overhead Walking Lunges 50, 35 15 Push Ups

AMRAP 20 400M Run 20 Burpees 12 Power Snatch (135, 95) 12 Clean & Jerk (135, 95) 20 Box Jump Overs 24, 20

Class schedule  9am & 5:15pm only 4 Rounds for Time 75 Double Unders 25 Kettlebell Swings 53, 35 30 Sit Ups

***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