Part A: 7 x 1 snatch complex (65 % 1 RM) Power Snatch Snatch Balance Overhead Squat Hang Squat snatch -then- 7 min AMRAP (use same bar from Snatch complex) 5 front squat 5 bar-facing burpees Rest 3 min -then- 3 sets of prowler push (heavy)
Read more →Part A: “Runkle” 20 min AMRAP 6 deadlift @ 225# 7 burpee pull-ups 10 KBS @ 70# 200m run. Part B: 8-6-5-4-4 bench press
Read more →AMRAP 15: 5 Chest to bar pull-up (normal pull-ups ok) 10 Overhead Squat (increasing weight) 10 Air Squat 5 HSPU (work on kipping) Part A: EMOM 10 1 Squat Snatch 10 Wall-ball Part B: AMRAP 10 6 Deadlift 30 Double-under 200m run
Read more →9am: “track WOD” meet at the box at 9am and be prepared for some trail running! 9am: FREE intro to CrossFit. No need to call for a slot, just come on down. 10:30: Mixx Yoga! Members and non-members welcome. $5/$10. 12 noon: the usual burner.
Read more →Open Gym: squat heavy, muscle-up practice, double-unders, whatever you need. Rinse. Repeat.
Read more →Part A: 6 x 100m sprints Part B: 5 RFT: 35 hammer strikes (50 Rx+) 20 weighted abmat sit-ups (44/26)
Read more →Part A: 3-3-3-3-3 front squat (75-80% 1RM) Part B: AMRAP 15 12 bar-facing burpees 3 squat cleans (BW)
Read more →Part A: Work up to a 3 rep max OHS. Part B: 21-15-9 Deadlift (315/205) Box jump (30″/24″)
Read more →2013 CrossFit Games Regional Event 6 For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 S2O (160/100) 90 foot Walking lunge front rack (160/100) Or 2013 CrossFit Games Regional Event 4 For time: 100 Wall ball shots (20/14) 100 Chest to bar pull-ups 100 One-legged squats,
Read more →Sunday Service: Part A: Power Snatch + OHS work up to heavy set PART B: 3 RFT 5 Back Squats, 315/205 20 TTB Part C: 5 RFT 200m run 6 HSPU 6 Power Snatches, 135/95
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