WWPF 15 min to Heavy Hang Clean Then… “HEAT WAVE” Partner Relay (Partner 1 does 10’s, partner 2 does 9’s, partner 1 does 8’s, partner 2 does 7’s…..) 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Hang Power Clean, 135/93 Front Squat, 135/93 Wall Ball Shot, 20/14 *200m Med Ball Run Relay after odd numbers Read More
Press 3×5 Then: 5 Rounds of: 10 Burpee Dumbbell Deadlifts (50/35) 20 Box Jumps 24/20 10 Dumbbell Push Press (50/35) Post Loads and Times to ZEN and Comments: Read More
8am & 10am Classes, Open Gym 8-12 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m Run Happy 4th of July!Read More
10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that keeps you working 30-45 sec) 2nd minute 25′ KB Walking Lunge 53’s/ 35’sRead More
Saturday Schedule: 8am and 9am: Crossfit Class 10am to 11am: Open Gym 11am: Team comp and Fundraiser to help send Evan Haines to the the CrossFit Games. Deadlift 3×2 Then: 5 Rds of: 12 Deadlifts (135/95) 10 Hang Power Cleans (135/95) 6 Front Squats (135/95) 4 Shoulder to Overhead (135/95) ...Read More
Jerk : 3-3-3 Then…. WWPF AMRAP 21 MIN 50 Cal Row 50 Synchronized Wall Ball Shots 40 Cal Row 40 Alt Strict Pull-ups 30 Cal Row 30 Synchronized Pistols 20 Cal Row 20 Alt S2OH, 155/103 (Partner holds Front rack) 10 Cal Row 10 Synchronized Burpee BMU ...Read More
Hang Clean 3×2 Then: 15 Min Amrap 3 Hang Squat Clean 155/103 6 Hand Stand Pushups 12 Kettle Bell Swings 70/53 24 Double Unders Post Loads and Times to ZEN and Comments: Read More
Bench Press : 10 RM 2 x 10 @75% Then… Complete Reps 10-9-8-7-6-5-4-3-2-1 Front Squat, 115/73 Burpee over Bar *2 R0pe Climbs after all Odd reps schemes It’s back! Read More
