Monday July 16, 2018

Posted on Jul 15, 2018 | 0 comments

Skill:

EMOM 10 Min

Odd: Max Effort Toes to Bar

Even: Max Effort Strict HSPU

WOD:

100 Hang Squat Clean Thruster 75/55

*5 Burpees EMOM

 

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Friday July 13, 2018

Posted on Jul 12, 2018 | 0 comments

WOD:

4 Rounds

200 m Run

20 Single Arm DB Snatch (10 per side)

20 Front rack walking lunge steps

20 GHD Sit Ups

*2 min rest between rounds*

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Thursday July 12, 2018

Posted on Jul 11, 2018 | 0 comments

WOD 1:

4 rounds for time of:

7 Strict Pull-Ups

14 Push-Ups

21 Kettlebell Swings 53/35

WOD 2:

2 Rounds for time:

400 m Run

20 Burpees

400 m Run

20 DBall Over shoulder 50/35

400 m Run

20 KB Swings 70/53

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Wednesday July 11, 2018

Posted on Jul 10, 2018 | 0 comments

Strength:

Front Squat

Work up to a heavy single for the day

WOD:

3 Rounds For Time

10 Front Squats 135/95

20 Chest To Bar Pull Ups

50 Double Unders

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Tuesday July 10, 2018

Posted on Jul 9, 2018 | 0 comments

WOD:

For Time: (30 Min Cap)

30/20 Cal Assault Bike

20 Box Jump Overs 24/20

20 Power Cleans 115/75

20 Toes to Bar

20 Push Jerks 115/75

20 Box Jump Overs 24/20

30/20 Cal Assault Bike

20 Box Jump Overs 24/20

20 Power Cleans 95/65

20 Toes to Bar

20 Push Jerks 95/65

20 Box Jump Overs 24/20

30/20 Cal Assault Bike

 

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Monday July 9, 2018

Posted on Jul 8, 2018 | 0 comments

BringAFriend

Friday July 20, 2018…FREE FRIEND FRIDAY!  Bring a friend with you to workout!  No CrossFit experience necessary…everyone is welcome.

Strength:

2 Hang Snatch + 1 Overhead Squat

- Find a heavy single for the day

WOD:

21-15-9

Hang Power Snatch 115/75

Box Jumps 30/24

 

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Saturday July 7, 2018

Posted on Jul 6, 2018 | 0 comments

Happy-Weekend-Beach-View

Open Gym 7:30-8:30am

CrossFit 8:30am

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