WOD

“Hope” 3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds.  Score is total reps. Burpee Power Snatch (75, 45) Box Jump (24,... Read More

Back Squat 7×5 @ 80% + 20 pounds   Alternate exercises each set (not for time) 1 arm DB or KB rows 5 x 10... Read More

Push Press 3-3-3-3-3   8 Minute Ascending Ladder 2 Power Clean (155, 105) 3 Handstand Push Up * Power cleans will increase by 2 each... Read More

400m Run 21 Kettlebell Swing (70, 53) 21 Toes to Bar 400m Run 15 Kettlebell Swing 15 Toes to Bar 400m Run 9 Kettlebell Swing... Read More

 REMEMBER that we have Dr. Sean Rockett coming in to speak at 9:45 tomorrow morning.  Those who are attending his injury prevention seminar $20 will... Read More

1) Deadlift 3-3-3-3-3-3   2) 5 Rounds Every 2 Minutes 200m Run then AMRAP box jumps (24, 20)   ~post results to comments.  

5 Rounds for Time 10 Power Cleans (135, 95) 15 Wall Balls (20, 14)   ~post results to comments.  If you plan to attend the... Read More

AMRAP 1 Minute Strict Pullup or Ring Row   Immediately following for Time: 400m DB or KB Farmer carry AHAP 1 Mile Run with bumper... Read More

**Announcement** Topic:            Crossfit Injury Prevention Speaker:       Sean Rockett, MD Date:             Saturday November 2, 2013 at 9:45 a.m. Where:         CrossFit... Read More

8 Rounds 20 Seconds Chest to Bar Pull up Rest 10 Seconds 20 Seconds Clean & Jerk (135, 95) -then- Rest 1 Minute 2 Minutes... Read More