“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up

For Time: 9-15-21 Overhead Squat 95/65 Knees-2-Elbows

“Hidalgo” for time: 2 mile run 2 Minute rest 20 Squat cleans @ 135/95 20 Box jumps 24″/20″ 20 Walking lunges w/ plate overhead 45/35 20 Box jumps 24″/20″ 20 Squat cleans @ 135/95 2 Minute rest 2 Mile run Read More …

2012 CrossFit worldwide open WOD 1 7 minute AMRAP: burpees to a 6″ target

“Fight gone bad” 3 Rounds for time: wall balls 20lb/14lb SDHP @ 75/55 Box jumps 20″/16″ Push press @ 75/55 Row 1 minute rest 1 minute at each station, score is total reps for the 3 rounds.  

Pre-wod, for time: 50 double unders 25 burpees 50 double unders ———————— 10 minute time cap: 3 rep max thruster

100 Hang cleans @ 95/65 Penalty for dropping the bar is 200 meter run

For time: 100 sit-ups 800 meter run 50 Pull-ups

Change up! Olympic lifting skills class We will be doing form work for the clean & Jerk as well as the snatch @ 9am and 10:30am Thank you to everyone that participated in the olympic lifting clinic.  I’m hoping everyone Read More …

EMOM for 15 minutes: 2 muscle-uups sub 4 pull-ups 4 dips per muscle up