WOD

(Squat program will continue Tuesday) For Time: 3 Rounds 10 Power Cleans, 115/73 20 Toes 2 Bar 30 Double Unders 2 Rounds 15 Shoulder 2... Read More

9am: Oly 10:15am: Endurance 4:30pm: Virtual yoga Endurance: 12 Min AMRAP 12 Burpee onto Plate 12 Jumping Squats, 45/25 (Plate) 12 KB Swings, 70/53 12... Read More

Deadlift 2-2-2 Then….. 21-15-9-6-3 Deadlift 185/133 Calorie Row Strict Pullup Dip

For Time: 50 Lunges, 65/33 40 Box Step-overs, 50/35 30 DB Deadlifts, 50’s/35’s 40 Lunges, 95/63 30 Box Step-overs, 50’s/35’s 30 DB Hang Cleans, 50’s/35’s... Read More

10 Minutes to a Heavy Snatch Then…. Happy Birthday Kristin Jones!! In Any Order: 3 x 500m Ski Sprints, 90 seconds to 2 minute rests... Read More

Bench Press (Wk 4): 8-8-8 Strict Pull-up: 3-3-3 (add weight if needed) Then… “Push-up Annie” 50 Double Unders 50 Situps 20 Push-ups 40 Double Unders... Read More

1 Clean + 1 Hang Clean + 1 Jerk Then…… Crossfit Open WOD 11.5 Remix AMRAP 20 Minutes 5 Power Cleans 145/103 10 HSPU 15... Read More

Front Squats: (Wk2) 1 x 10 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x Max Reps @ 65% Then…... Read More

9am: Oly W/TJ 10:15am: Endurance W/TJ 4:30pm: Virtual Yoga W/ Brantlee HAPPY 27TH BIRTHDAY COACH AMIE 16 min AMRAP *Cash In: Row Amie’s Birth Year... Read More

Linda-Compare to 11/27/2019 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight