WOD

Test 1 RM OHS Then…. 21-15-9 OHS 135/95 Ring Dip Then…. 30 Shoulder to Overhead 135/95 40 Pushups   Together again!

South Mountain CrossFit’s Rally in the Valley 2013 Master’s Men reppin the Dub-C Ninja Turtle, Steak&Eggs, Slim Shady and Steakfoose Congrats to all for their... Read More

9am- Yoga 10am- Open Gym 11am- Endurance WOD 4 Rounds: Each Round = 6 min cap RD 1 = 800m Run —-> Max Pullups —–2... Read More

8am: Beginners Crossfit 9am: Crossfit 10am: Oly Class 15 min to Establish 1RM Clean & Jerk Then… 3 Rounds: 400m Run 21 Burpees 12 Front... Read More

31 Min Running Clock W/A Partner: 12 Min: Establish 1RM Snatch —–1 Min Break——– 7 Min AMRAP: 5 Hang Snatch, 95/65 10 T2B 20 Air... Read More

Back Squat 5×3 Then: 15 Min Amrap of: 5 Muscle Ups 10 Push Press 115#/95# 15 Box Jumps 7:30 Strength Class Post loads and times... Read More

7 Min EMOM: Power Clean + Hang Power Clean + 3 Front Squats + 1 Jerk Then… 1-2-3-4-5-6-7-8-9-10 ODD Rep#: Power Clean, 185/135 EVEN Rep#:... Read More

EMOM 7 Minutes 1 Power Snatch 1 Hang Power Snatch 2 OHS Then….. 10-9-8-7-6-5-4-3-2-1 Chest to bar pullup Power Snatch 95/65 Slapping Pushup Then…. AMRAP... Read More