Mobility WOD:
You Can Minimize Neck Movements Under Load, Even the Butterfly Kip

Metabolic WOD:

Complete as many rounds as possible in 20 min:

10 Kettlebell swing at 70 / 55 lbs
10 Chest to bar pull-ups / pull-ups
10 Kettlebell goblet squats at 70 / 55 lbs

Post rounds to comments.

David at the Barbells for Boobs fund raiser!

Complete three rounds for time of:
5 Deadlifts at 365 / 225 lbs
5 Muscle-ups
27 Double-unders

Post time to comments.

Rest Day

Gym closed.

CrossFit of tomorrow!

Rest Day

Gym closed.

Paul getting his double-unders!!

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Good luck to all of our athletes competing today!!!

Wesley, Liz and Seth’s Birthday WODs

21 – 15 – 9 reps and rounds for time of:

Squat clean at 135 / 95 lbs
Handstand push-ups

OR

15 – 12 – 9 reps and rounds for time of:

Power clean and jerk at 135 / 95 lbs
GHD Wall-balls, 9 foot target at 20 / 14 lbs

Post choice of WOD and time to comments.

Make up day

Choose a WOD you may have recently missed.

Post score to comments.

Tier 2 Rest Day

Complete as many rounds as possible in 15 min of:

5 Push press at 135 / 95 lbs
10 Toes to bar
15 Squats

Rest 15 min then:

Complete as many rounds as possible in 10 min of:

5 Hang power snatch at 95 / 65 lbs
10 Clapping push-ups
15 Box jump, 20″ box

Post the addition of total reps from both AMRAPs to comments.

Congratulations to Seth on his first Muscle-up!!

Mobility WOD:
Coaches choice

Strength WOD:

Starting at 135 / 95 lbs, do three front squats every minute on the minute. Ad 20 / 10 lbs each round continuing as long as possible.

Post loads comments.

Metabolic WOD:

Complete three rounds for time of:
400 Meter run
50 Double-unders
500 Meter row
10 Muscle-ups

Post times to comments.

Overhead walking lunges!

Mobility WOD:
Squatting With Turned Out Feet? Hey Duck Squatter, IR Yourself

Metabolic WOD:

Complete as many rounds as possible in 15 min of:
12 Wall-balls at 20 / 14 lbs
12 Kettlebell swing at 35 lbs
12 Hand release burpee pull-ups at 8 / 7.5 ft bar

Post rounds to comments.

Strength WOD:

Weighted ring-dip 3-3-3-3-3 reps.

Post loads to comments.

Kelly and David after running the Cajun Cup!

Rest Day

Gym closed.

“Nancy”

Complete five rounds for time of:
400 Meter run
15 Overhead squat at 95 / 65 lbs

Post time to comments.

Overhead squat