Wednesday, February 22, 2017

3x
25 slamball
25 box jumps
10 hspu


The open starts tomorrow!!


We will do the workout on Saturday 10am

Tuesday, February 21, 2017

42-30-18
Butterfly sit ups
21-15-9
squat clean thrusters

Monday, February 20, 2017

Thursday, February 16, 2017

Gym Closed on Monday...


Double D...

10-1 deadlifts
30 DU after each round

"A double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one. It is significantly more effective than a single rope pass in that it allows for higher work capacity. The "double under" first appeared on CrossFit.com March 9, 2001."

Wednesday, February 15, 2017

3 rounds

35 wallballs
10 ring dips
15 t2b

** burpee motivation - 2 burpees for every break in wallball** 

Tuesday, February 14, 2017

Partner WOD

4 rounds

row 30/25 calories
20 push press
10 burpee box jumps


Round 1:
Partner 1 rows 30/25 calories
Partner 2 push press
Partner 1 burpee box jumps

Round 2:
Partner 2 rows 30/25 calories
Partner 1 push press
Partner 2 burpee box jumps

repeat round 1 and 2



Happy Valentines Day


Monday, February 13, 2017

5x

3 bar muscle ups
5 power snatch
10 OVH lunge