WOD

“Jack” AMRAP 20 10 Push Press (115, 85) 10 Kettlebell Swings (53, 35) 10 Box Jumps (24, 20)   ~post results to comments.   Bonus... Read More

For Time 20 Overhead Squat 20 Chest to Bar Pull Up 20 Front Squat 20 Chest to Bar Pull Up 20 Back Squat 20 Chest to... Read More

Snatch 1-1-1-1-1-1-1  

Bench Press 5 @ 40% 5 @ 50% 5 @ 60%   AMRAP 10 7 Power Cleans 7 Shoulder to Overhead 7 Toes to Bar... Read More

1) Back Squat 5 @ 40% 5 @ 50% 5 @ 60%   2) Death By 10 Meters.  Add 10m each minute until you can... Read More

EMOM 30. Alternating 1-2 Muscle Up  Or  4-7 Chest to Bar Pull Ups 5-8 Handstand Push Ups 30 Seconds Max Double Unders  

Bonus wod this week: PICK A GIRL Choose one of the original CrossFit girl wods find a friend or make a new one and go.... Read More

Teams of 2 Partner 1 must complete the workout fully before partner 2 can begin.   AMRAP 10 3 Rounds 8 Air Squats 6 Sit... Read More

3 Rounds.  1 Minute max reps at each station. Rest 1 minute between rounds Toes to Bar Power Snatch 75, 55 Box Jump 24, 20... Read More

Bench Press week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75%   Jerk 2-2-2-1-1-1