3-3-3-3-3-1-1-1 Strict Press  5 Rounds for Time: 1 Clean 3 Hang power clean 1 Strict Press 3 OHS 25’bear crawl 25′ crab walk (backwards) *Barbell complex must be completed unbroken.  If bar is dropped, athlete must start over.  The barbell Read More …

4 Rounds, for total repetitions: 3 Minute AMRAP: 7 KB swings @53/35 lb. 8 Thrusters @95/65 lb. 9 Sumo dead-lift high pull @53/35 lb. *90 Second rest

Happy St. Patrick’s Day!! 12 Minute AMRAP: 7 Front Squats 135/95 7 Burpee Pull Ups *Courtesy of CrossFit Football

*Heats for 14.2 will be run every 15 minutes, with the gym opening at 8:30am and the last heat at 10:30am so be sure to come in early enough to allow yourself time to warm up and mobilize! Workout 14.3 Read More …

10 Rounds 30 Double Unders 4 Strict Pull ups 3 Burpees

Hang Clean Max 3-3-3-3-3-1-1-1 Then… 5 Rounds 5 Hang Clean 70% of max 10 Burpees

Happy Birthday THOMAS!!! “Thomas Gone Bad” 2 Rounds Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) 1 minute rest *Between each movement, 1 Read More …

20-14-8 One Arm KB Thrusters 55/35 (10 each arm) Toes to Bar    

16 min EMOM 1,5,9,13 min 15 KB swings @53/35 2,6,10,14 min 5 HSPU 3,7,11,15 min 200 m run 4,8,12,16 min max rep burpees *score is total burpees  

*Heats for 14.2 will be run every 15 minutes, with the gym opening at 8:30am and closing at 10:30am so be sure to come in early enough to allow yourself time to warm up and mobilize! Workout 14.2 For as Read More …