EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then……. From the 2015 Crossfit Open, WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet The Crossfit Open starts October 10th...Read More

Lunge 3 x 4 Then… 12 min AMRAP 10 Power Cleans 135/95 8 Push Jerks 6 Toes to bar 4 burpee over the barRead More

9 am- Olympic Lift with Amie 10 am- Endurance No Yoga Today Endurance WOD: AMRAP 35 Minutes 10 Strict Pullups 20 Thrusters 45/33 30 Burpees 800m Run 750m Row or 40/30 Cal Bike or 35/25 Cal Ski Erg Rob, Cap, Steph and Erica placed first at the Kennett Brawl!Read More

Front Squat   3-3-3   Then   15 Min AMRAP   10 Hang Squat Cleans (115/83) 20 Pushups 10 Pullups   Post Loads and Times to ZEN and Comments:  Read More

WWPF 400m Run relay (both run 400m relay style) 13 Synchronized Strict Ring Dips 42 Deadlifts, 225/153  (mix anyway) 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 30 Deadlifts 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 18 Deadlifts 13 Synchronized Strict Pull-ups  Read More

Press 5-5-5   Then:   5 Rounds of:   10 DB Push Press (50/35) 10 Med Ball Cleans (20/14) 10 Burpee Over Ball   Post Loads and Times to ZEN and Comments:  Read More

10 Min AMRAP- “9/11 CardioYolo” 200m SandBag Run, 100/75 1 Legless Rope Climb   10 Min AMRAP- “9/11 StrengthNastics” 9 Clean & Jeks, 155/113 11 Box Jumps, 30/24   10 Min AMRAP – “9/11 Midline Mania” 125 Sit-ups (deaths at Pentagon) 77 Toes Through Rings (Flight 77),  *Complete the sit-ups and Toes Through Rings in any order...Read More

EMOM 7 Minutes 3 Hang Snatch Then….. 200′ DB OH Lunge (switch arms every 100′) 50/35 15/10 Cal Bike or Ski Erg 50 DB Snatch 15/10 Cal Bike or Ski Erg 30 HSPU 15/10 Cal Bike or Ski Erg 15 Burpee Muscle Ups or 20 Burpee Pullups 15/10 Cal Ski Erg 200′ DB OH Lunge...Read More

Barbell Lunges 3 x 6 Then… 15 min AMRAP 10 DB Floor press 50/35 200m run 10 Pull-ups 50 Double UndersRead More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 12 Minute AMRAPs, no rest between AMRAP 12 Minutes 400m Run 15 Toes to Bar 30 Jumping Squats AMRAP 12 Minutes 20/15 Cal Row 15/12 Cal Bike 10 Cal Ski AMRAP 12 Minutes 5 Strict Pullup...Read More