3 weeks ago

3-8-17 WOD

Part 1: Find your heaviest 6rep (3 each side) Front Rack Backwards Step Lunge Part 2: 6 Front Rack Backwards Step Lunge (@55% of Part 1) 4 Front Squat AMRAP 2min Rest 1min 3 Rounds

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3 weeks ago

3-6-17 WOD

3rds Every 10min perform: 4 Muscle Ups 8 Deficit Handstand Pushups 12 Hang Power Snatch (95/65lbs) Run 800m

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3 weeks ago

3-4-17 WOD

Max Rds 35min 45 Hip Extensions 45 Box Jump Overs (24/20″) 45 MB Cleans (20/14lbs) 45 Parallette Pass Throughs

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3 weeks ago

3-3-17 WOD CrossFit Open 17.2

Open 17.2 As many reps as possible in 12 minutes: 2 rounds: 50ft. DB front rack walking lunge (50/35) 16 Toes to bar 8 DB power cleans (50/35) -then- 2 rounds: 50ft. DB front rack walking lunge (50/35) 16 Bar Muscle ups 8 DB power cleans (50/35)

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4 weeks ago

3-2-17 WOD

Part 1: 400m Barbell Carry (on Back) Part 2: 2rds 20 DB Step Ups (45/25lbs) 30 Double Unders 20 Walking Lunges 30 Double Unders 20 Air Squat 30 Double Unders Log load for Part 1 and time for Part2

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4 weeks ago

2-28-17 WOD

RXD 800m 50 KB Swing (24/16kg) Rest 2min 400m 25 Burpee over the Bar 2 Rounds Rest 2min 200m 15 Power Snatch (95/65lbs) 3 Rounds

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4 weeks ago

2-27-17 WOD

5 Back Squat Add 10-15lbs EMOM 10min Rest 3min 5 Back Squat @ 60% of your highest load of 5 reps EMOM 10min

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4 weeks ago

2-25-17 WOD

Team Challenge Max Rds 15min While Partner 1 Rows/Runs 400m Partner 2 needs to perform 3 heavy Squat Clean and Jerks (unbroken) during that time.

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