Heavy Day!

Kendrick Farris WOD Clean & Jerk / Snatch  Practice “Oly Total” Sum of 1RM Clean & Jerk & 1Rm Snatch *Heavy lifting boys & girls  must…

Thursday

Where are your Priorites? WOD Slosh Pipe Back Squat Intervals then “Annie “ 50-40-30-20-10 Double Unders Sit-ups MOD: Attempts Count Level 1: 50-40-30-20-10 Jumprope x 3…

Wednesday!

WOD 500 m row then Hill Loop 50 Pull-ups 50 Push Press 85/55# Hill Loop *3 burpee penalty every time you come off the bar or…

Tuesday

Is the suspense for Saturday’s winners is killing you too? WOD 10 Minutes Max Consecutive Double Unders or  Double Under Practice then 20 Mins for Quality…

Benchmark Day

Nancy Spungen WOD Challenge- Max Body Weight  Deadlifts in 2 mins *scale to 75%- 50% BW then “Nancy” 5 Rounds for Time 400 meter run 15…

Friday

Paleo Challenge is Over!!!! WOD Paleo Challenge Re-test “Partner Cindy” * alternating rounds Amrap 20 mins of 5 Pull-ups 10 Push-ups 15 Air Squats or “cindy…

Thursday

WOD Volume Training Pick a skill to work on and do 2-3 reps every minute for 1o Minutes *Sorry Guys!  Lots of Pull-ups this week…  CrossFit…

Wednesday

Beth working on her pull-up goal. WOD 25 Mins to find 1 RM Deadlift then 1o min Amrap 200 m Run 21 Kettlebell Swings 72/53# 12…

Tuesday

Gina Ground to Overhead. WOD 12 min Volume Training – Hang Clean *2 Reps on the minute then 15 mins for Quality Reps 25 Double Unders…

Monday

Rope Climbs! WOD Lock off bar hold x 5 then Amrap 20 Mins Hill Loop with 50/30# Sandbag 21 burpees Level 1 Amrap Hill Loop with…

Friday

Jaime rocking the toes to bar. WOD 4 Rounds of AMRAP 5 mins 4 Lengths Push/Pull Sled 5 Wall Walks 6 Tire Flips *2 mins rest…

Thursday

Arcosanti WOD CrossFit Games Open WOD 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls M- (20lbs to 10′…