21-15-9 Front Squat 95/65 Push Press 95/65

For time: 10 Handstand pushups 25’/50′ Shuttle sprint 20 Burpee box jumps 25’/50′ Shuttle sprint 30 Pull-ups 25’/50′ Shuttle sprint 40 Squats 25’/50′ Shuttle sprint

9 Minute AMRAP: 5 Deadlifts 255/155 15 hand release push ups

5 Rounds for Time: 50 Double Unders 10 Kettlebell Cleans, alternating 1.5/1 pood 5 Ring Dips

Memorial WOD for those affected by the Aurora Shooting (Compliments of CrossFit Verve) Seven Rounds for Time of: 12 Thrusters, 75#/55# 9 Toes-to-bar Run 200 m, with 20#/14# Med Ball   Full Story

Cindy OR Mary: Cindy: 20 Min. AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Mary: 20 Min. AMRAP 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

Clayton’s Birthday WOD 5 Rounds for Time: 25 Wall balls 20/14 8 pull ups 2 Squat Snatch 135/75 8 Hand Stand Push ups

pro·gress/ˈprägrəs/ Noun:  Forward or onward movement toward a destination Synonyms: noun. advance – advancement – development – progression verb. advance – proceed – get on – develop The word Progress.   The first word that I thought of as I looked Read More …

5 Rounds for time: 5 x Bear Complex 135/95 25 Sit-ups Bear Complex: -Power clean -Front squat -Press -Back squat -Press -Repeat. With weight meant to be heavy and this being done for time, letting go of the bar at Read More …

“Helen” 3 Rounds for time: 400 Meter run 21 Kettlebell swings 1.5pood/1pood 12 Pull-ups