Free First Saturday
Assault on DT” 5 Rounds: 200m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX- 155/105 F- 135/85 L- 95/65
CrossFit Open Friday
Workout 20.4 For time: 30 box step-ups 15 clean and jerks, 65 | 95 lb. 30 box step-ups 15 clean and jerks, 85 | 135 lb. 30 box step-ups...
Happy Halloween
WOD: 3 Rounds for time of: 20 Wall Ball Shots, 20/14 15 Pull-ups 5:00 Rest 10 Hang Power Cleans, 135/95 21-15-9 reps for time of: Box...
Wednesday
Skill: 20 Minutes Pull Up Practice- Kip and Pull WOD: 3 rounds at any pace of: Max pull-ups Max-rep bench press (♀ 95 / ♂ 135 lb. ) Max...
Celebrate Tuesday
Strength: Front Squats 15:00 Work up to a 20 Rep Max WOD: 50-40-30-20-10 reps for time of: Row (calories) Thrusters RX- 45/35
Happy Monday
Strength: Pausing Push Jerk For Quality: 3 Sets of 3 Pause for 2s in catch. Push Jerk Every 2 Minutes x 5 Sets: 3 Push Jerks WOD AMRAP...
Burning Through Saturday
“Heartburn” 1 Mile Run, directly into: 10 Rounds of the “Bergeron Beep Test” 1 Round of “BBT”: 7 Thrusters 7 Pull-Ups 7 Burpees Barbell...
Thursday, Fight On
“Fight Club” 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Row...
Wednesday Primer
“Wednesday Primer” 3 Rounds, Not for Score: 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 CTB Pull-Ups 1:00 Row + 18 AbMat Sit-Ups 1:00...
