Monday’s WOD

We’re starting a new strength cycle…

Come test your baseline tomorrow with:
CrossFit Total:
1RM Back Squat, Deadlift and Strict Press

(we’ll retest in 8 weeks after our cycle completes!)

You’ll have the entire class to warm-up, test your 3 lifts and cool down…let’s get some weight moving!

Posted in WOD |

Friday’s WOD

Buy In:
5 x 3 OHS (80%) E2M

WOD: GME
2 OHS (115/75)
4 Ring Dips
6 WallBalls (20/14)
4 OHS
6 Ring Dips
8 WallBalls
6 OHS
8 Ring Dips
10 Wallballs
Continue Pattern for Max Reps
in 12 Minutes

Cash Out:
3 x 3 Snatch Balance w/
WOD weight

Posted in WOD |

Thursday’s WOD

Buy In:
Work to Heavy Clean
15min (eg. 7 x 1)

WOD:GMS/GME
3 Rounds
5 Hang Power Cleans (185/125)
3 Push Jerks
200m Run
10 Pull Ups
20 HR Push-ups

Cash Out:
100 Du’s

Posted in WOD |