Fri, Apr 29 WOD

5 Rounds For Time

8 Power Snatch (95/65)

10 OHS (95/65)

12 Pull Up ; 6 Ring Muscle Up

* 25 Min Cap *

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Thurs, Apr 28 WOD

16 Min AMRAP

40 Double Under

10 Goblet Step Up (20″ w/ 53/35)

15 Push Ups * Thighs Can’t Touch Ground*

4 TGU (53/35)

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Wed, Apr 27 WOD

12 Min AMRAP

12 KB Swing (53/35) : (70/53)

10 One Hand Over Head Lunge Right (53/35) ; (70/53)

12 T2B

10 One Hand Over Head Lunge Left (53/35) ; (70/53)

12 Sit Up *No Arms*

 

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Tues, Apr 26 WOD

7 Rounds For Time

5 Hang Power Clean (135/95) ; (185/125)

7 HSPU ; KB Strict Press *each hand*

9 Lateral Jump *over and back is 1 rep*

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Mon, Apr 25 WOD

4 Rounds For Time

7 Thruster (115/75) ; (155/105)

200m Run

12 Burpee Pull Up ; 6 Burpee Bar Muscle Up

200m Run

* If you are doing Burpee Bar Muscle Up You Will Perform 2 Burpees then 1 Bar Muscle Up 6 Times. *

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Sat, Apr 23

9am WOD

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Fri, Apr 22 WOD

Complete For Time

800m Run

50 KB Swing (53/35)

800m Run

50 Burpee To 9’/8′

* For the burpee to 9’/8′ you’ll face the wall and perform a burpee. Then you’ll jump with both hands to 9′ men and 8′ women and touch within the green lines. *

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Congrats to Spence and Brandon who qualified for the next step after the open in the Master division. They’ll be competing against the top 200 masters athletes in the world for a spot in the CrossFit Games in California. They will complete 4 WODS and will have to submit all 4 WOD scores by Monday at 5pm. If you see them in the gym doing one of these WODS make sure to cheer them on! Best of luck and kill it guys!!!!

 

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Thurs, Apr 21 WOD

16 Min AMRAP

200m Run

10 Push Up ; 8 HSPU

14 Wall Ball (20/14)

6 Hang Power Clean & Jerk (135/95)

 

 

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Wed, Apr 20 WOD

10 Min AMRAP

10 Up and Over (24/20) ; (30/24)

10 Pull Up ; 5 Ring Muscle Up

10 Front Rack Lunge (135/95)

Rest 2 Min

2 Min AMRAP

Power Snatch (135/95)

 

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Tues, Apr 19 WOD

5 Rounds For Time

12 Dead Lift (185/125)

10 T2B

12 Burpee Over Bar

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