Boxed Out Saturday
“Boxed Out” For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches...
Thursday Skillz
Skillz: 10:00 Double Under Practice WOD: 5 Rounds For Time 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 200 M Run (stop Sign)...
Dead Wednesday
WOD: “Dead Broke” On the 0:00, Part #1: In a 5:00 Window… Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box...
Tuesday Work
WOD: “Inner Tube” 22-18-14-10: DB Snatches (50/35) Sit-Ups Burpees Sit-Ups Body Armor: 3 Rounds Not For Time Strict Toes To Bar (No Swing)...
Monday
Front Squat On the Minute x 5: 1 Front Squat (Building in Weight) WOD “Open 19.1” Test AMRAP 15: 19 Wallballs (20/14) *Females 9′ Target...
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
