CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 […]

Mobility Warmup: 15 ring dips, 15 pullups, 50 double unders WOD: fun n’ games

Mobility W/U: 50 double unders and 15 pullups WOD: 18 min AMRAP 250 m row 9 deadlifts (275/185) 6 muscle ups

Mobility Strength: 10RM back squat WOD: 21 15 9 Handstand Pushup Toes 2 Bar Release Pushups *every stop=1 burpee

Mobility Strength: 3x3x3 @ 90% of 3RM of strict overhead press WOD: 5 rounds 300 m row 5 cleans (185/135)(use a weight you can touch and go) 1/1 rest

We will be running class as usual 25 March @ 0600 am.

Please check the website tomorrow morning for any class cancellations.

WORKOUT 13.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in […]

Mobility Strength: 7×1 hang squat snatch for advanced or hang power snatch for beginner WOD: 10 min AMRAP 1 OTB Burpee (24/20) 1 KB swing (2/1.5/1) 2 2 3 3… Then 2 min ME situp