4 RFT
12 T2B
12 push Jerk
12 wallballs

17.1...

17.1...

getting it done: Saturday 10am!!

4 rounds

40 partner wallball
30 partner meb ball sit ups
20 partner deadlift
10 partner burpees

3 RFT
20 cal row/bike
15 pullups
10 deadlifts

3x
25 slamball
25 box jumps
10 hspu

The open starts tomorrow!!

We will do the workout on Saturday 10am

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

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."

3 rounds

35 wallballs
10 ring dips
15 t2b

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

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

5x

3 bar muscle ups
5 power snatch
10 OVH lunge

3 rounds

30 DUMBELL OVH Lunges
20 Box Jumps
10 Deadlifts

Heavy Power Clean:
5-4-3-2-1
Heavy Slam ball
10-9-8-7-6

then:
3 rounds
10 SU
10 T2B

Reminder that we are hosting Festivus Games It will be FUN! To register click here:

15-12-9

cal row
wallball 20/14
thruster 75/55

4 rounds:

3 min skipping
2min  5 HSPU
          10 T2B
          20 squats
           1 Burpee

21-15-9
Ring Dips
HPC
Box Jumps

3x

3 deadlifts
15 pullups
15 BFB