WOD

AMRAP 20 Partner WOD 7 Push Ups 10 Sit Ups 15 Squats 4 Shuttle Sprints alternate rounds with your partner   ~post results to comments.... Read More

For Time 1000m Row 60 Kettlebell Swings (53, 35) 40 Toes to Bar   ~post results to comments.  

“Nancy” 5 Rounds for Time 400m Run 15 Overhead Squat (95, 65)   ~post score to comments  

Power Snatch 3-3-3-3   AMRAP 7 30 Double Unders 10 Pull Ups   ~post results to comments  

Back Squat 10 x 3 @ 85% + 5-20# ~Post results to comments~

Push Press 3-3-3-3     “Black and Blue” 5 Rounds for Time 10 Power Cleans (135, 95) 10 Burpees   ~post results to comments. WOD... Read More

For Time 21 Thrusters 520m Run 21 Pull Up 21 Overhead Squats 21 Pull Up 520m Run 21 Thrusters Men: 95  Women: 65   ~post... Read More

3 Rounds for Time 10 Hang Power Snatch (115, 80) 12 Chest to Bar Pull Up 400m Run   ~post results to comments.  

EMOM 5 2 High Hang Clean & 1 Jerk – should be technique focused   Clean & Jerk 2-2-2-2-1-1   ~post results to comments.

Push Press 5-5-3-3-3   For Time: 50-40-30-20-10 Kettlebell Swing (53, 35) Sit Up   ~post results to comments.   Don’t forget the 2014 CrossFit Games... Read More