Part A: Sots Press 8-6-5-4-4 (work empty bar to start; add weight each set) Clean pulls 5-5-5-5-5 (these should be heavy 100-110% of 1 RM clean) Part B: 10-9-8-7…1 Bent over rows (135/95) 6 bar facing burpees
Read more →Part A: 6×2 rope climbs not for time. Part B: 12 AMRAP 10 KBS (70/35) 10 TTB 5 HSPU
Read more →“The Chief” 6 rounds of AMRAP 3 3 Power Clean Rx(155/115) Rx+(185/125) 6 Push-ups 9 Air Squats / 9 Ring Dips (alternating between rounds – Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6) After the 3 minutes – rest 1
Read more →9am: Track WOD: 4×150 followed by 10 x 100. 9am: FREE intro class. No need to call or sign up, just come on down! 10:30: Mixx Yoga! Mobility folks! Come get it. 12 noon: 5 sets of (2+1) clean and jerk (75% 1RM) followed by “Nate”
Read more →Open Gym: Whatever you need for your training tomorrow, we gotcha covered. Come on down!
Read more →Part A: 5×10 weighted back extensions Part B: 4 rounds for time: 800m run 30 double-unders Rest exactly 2min at the end of each round. Include your rest time in your score.
Read more →Part A: Back Squat 5×5 Bench Press 8-6-5-4-4 Part B: For time: 100 wall balls
Read more →Part A: 15-20 min of shoulder mobility work: partner work with rollers, kbs, and bars to open up our shoulders. Supple leopard time. Part B: 12 AMRAP 5 S2O (135/95) 200m run 10 K2E
Read more →9am: Free intro class for newcomers to CrossFit 9am: Track WOD: sprint ladder! 10:30: Mixx Yoga. 12 noon: 5 RFT 10 weighted lunges (135/95) 10 bar facing burpees Run 400 M
Read more →
