Mobility WOD:

Wrist flexibility for the rack position

Metabolic WOD:

Complete four rounds for time of:
400 Meter run
10 Squat clean at 155 / 105 lbs

Post time to comments.

Ladies tearing up yesterday’s WOD in the evening class!

For time:
5 unbroken double unders
5 Thrusters at 45 lbs
10 unbroken double unders
5 Thrusters at 45 lbs
15 unbroken double unders
5 Thrusters at 45 lbs
20 unbroken double unders
5 Thrusters at 45 lbs
25 unbroken double unders
5 Thrusters at 45 lbs
30 unbroken double unders
5 Thrusters at 45 lbs
35 unbroken double unders
5 Thrusters at 45 lbs
40 unbroken double unders
5 Thrusters at 45 lbs
45 unbroken double unders
5 Thrusters at 45 lbs
50 unbroken double unders
5 Thrusters at 45 lbs
45 unbroken double unders
5 Thrusters at 45 lbs
40 unbroken double unders
5 Thrusters at 45 lbs
35 unbroken double unders
5 Thrusters at 45 lbs
30 unbroken double unders
5 Thrusters at 45 lbs
25 unbroken double unders
5 Thrusters at 45 lbs
20 unbroken double unders
5 Thrusters at 45 lbs
15 unbroken double unders
5 Thrusters at 45 lbs
10 unbroken double unders
5 Thrusters at 45 lbs
5 unbroken double unders

Post time to comments.

Congratulations to Zack and Kaelyn on their CrossFit Level 1 certification!!!

Rest Day

Gym closed.

Complete as many rounds as possible in 20 min of:
8 Burpees
10 Wall-balls at 20 / 14 lbs
12 Dumbbell power snatch

Post DB weight used and rounds to comments.

Congratulations to Ryan on his first Muscle-up!!

For time:

30 Muscle-ups

Post time to comments.

Class doing team warm up

Make up day

Choose a WOD you may have recently missed.

Post score to comments.

Congratulations to Anna on getting married last weekend!!!

Tier 2 Rest Day

Skill Practice:

Snatch Balance

Metabolic WOD:

Complete three rounds for max reps:
Push-press at 135 / 95 lbs
50 Sit-ups

12 min time cap.
If there are any incomplete sit-ups, subtract those reps from total score.

Post total push-press reps to comments.

Congratulations to Olivia on getting her first pull-up and then doing yesterday’s WOD as Rx’d!!!

Strength WOD:

Weighted ring-dip 5-5-5-5-5 reps

Post loads to comments.

Metabolic WOD:

Complete four rounds for time of:
400 Meter run
20 Pull-ups
Rest 2 min

Post time minus 6 min rest to comments.

Strength WOD:

12 min to establish a front squat 3 rep max

Post highest load to comments.

Metabolic WOD:

Compete as many rounds as possible in 12 min of:
10 Front squat at 135 / 95 lbs
20 Kettlebell swing at 55 / 35 lbs
30 Double-unders

Post rounds to comments.

Remember online sign up is mandatory to avoid over booked classes.

Rest Day

Gym closed.