Month: September 2019

9-18-2019

Each day is another chance Str/Skill:7×1 Power SnatchBUILD WOD:3rds50 Double Unders20 Wall Balls15 Power Snatches

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9-17-2019

You will learn to like it. Str/Skill:Overhead Squat5×5 @75% WOD:20min AMRAP200m RunRest 1min between rd

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9-16-2019

Make your Mondays your best days Str/Skill:Strict Press5×5 @75% WOD: 5rds20/17 Cal10 Push Jerks5 Chest to Bar Pull Ups (115/85)

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9-13-2019

Friday the 13th, so let’s get spooky Str/Skill: Scale and Skill work WOD: CrossFit Open Workout16.413min Cap55 Deadlifts55 Wall Balls55 Cal Row55 HSPU(225/155,20/14)

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9-12-2019

Work to get better, in all things Str/Skill:Toe 2 Bar progression&Barbell Cycling WOD:10rds3 Clean & Jerks7 Toe 2 Bars(135/95)

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9-11-2019

Please remember why this day is so special. If you can, please wear some patriotic attire for your workout! Str/Skill: Emom 10min1 Squat Snatch0-3@65%4-7@75%8-10@85% WOD:15min AMRAP400M Run20 Push Ups30 Situps

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9-10-2019

Dont miss Tuesday Str/Skill: 5×5 Deadlift@75% WOD:30-20-10Box JumpsDumbbell SnatchesPull Ups (24/20,50/35)

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9-9-2019

Getting better isnt easy. Str/Skill:5×5Bench Press@75% WOD:9min AMRAP6 HSPU3 Front Squats(185/115)

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9-7-2019

Work the weak Str/Skill:14min6×2 Squat SnatchBUILD  WOD:400M Run2rds:15 Kettlebell Swings10 Toe 2 Bar400M Run2rds:15 Kettle Bell Swings10 Toe 2 Bar400M Run(53/35)

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9-6-2019

All the Skills Str/Skill:WOD Scale and Prep WOD: 2 rounds for time of:100 double-unders20 overhead squats100 double-unders12 ring muscle-ups100 double-unders20 dumbbell snatches100 double-unders12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatchesWomen perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes

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