WOD

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

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