WBPT-VALENTINE PARTNER WOD With a partner: AMRAP 7 MINUTES SQUAT Clean and Jerk 185/123 THEN…. With a Partner: AMRAP 15 Minutes 3 Hang Power Cleans each 185/123 5 Synchronized bar muscle ups (scale 7 pullups) 14 Alt box jumps, 30/24 Don’the forget to sign up for The Open! Read More
8 rep max Back Squat then perform 2 sets of 8 at 9o% 16 min AMRAP “Floyd” Cal Row Burpees w/ a partner one person rows while other burpees. Score total number of cals and burpees. Correctional Officer Sgt. Steven Floyd died during a hostage standoff inside the James T. Vaughn Correctional Center in Smyrna,...Read More
9 am-open gym 10 am-Olympic lifting 11 am-endurance 21-15-9 Front squat 95/63 Pushup 1 mile RUN 21-15-9 Double under Med ball sit up Wall ball 1600m ROWRead More
WWPF 16.1 Open WOD Relay spin off 30 min Relay AMRAP 8 Front Rack Lunges, 135/93 8 Burpees over bar 8 Front Rack Lunges 8 C2B Pullups *Tag partner after each round. Post total rounds New You Learning the SnatchRead More
Bench Press: Establish a 10rm Strict Weighted Pullups: 3 x 5reps Then… 15.3 AMRAP 14 minutes 7 MU 50 Wall Ball Shots, 20/14 (10’/9′) 100 DU Are you registered for this years open?Read More
15 Min to heavy Clean and Jerk Then… AMRAP 18 Minutes 750m Row 15 Cleans 185/133 15 Jerks 185/133 3 Legless Rope Climbs 15′ OR 5 Rope Climbs 15′ Don’t forget to sign up for The Open!! Games.crossfit.comRead More
Sunday Endurance WOD 3 Rounds of: 4 Stations, 90 Seconds Per Station Row For Calories Situps Step Ups With Plate Double Unders 2 Min Rest Between Rounds Post Loads and Times to Zen and Comments: Sign Up for the Games today. They Start February 23rd.Read More
