Warmup Run 1mile WOD 1st Deadlift 5-5-5 (or more) Set1=65% Set2=75% Set3=85% 2nd “Diane” For time: 21-15-9 225lb Deadlift Handstand...

Warmup 3 rounds of: 10 Pushups 10 Pullups 10 Burpees WOD 1st Shoulder Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Six Rounds for time of: Run 400meters 12 Push Press, 115lb/85lb 12 Box Jumps, 24″ 12 Kettlebell Swings,...

REST DAY/MAKEUP DAY/SKILL...

Warmup As Needed WOD “Fight Gone Bad” (20 reps) Three Rounds For Time: 20 Wall Ball, 20lb 20 Sumo Deadlift Highpulls, 75lb/55lb 20 Box Jumps, 20″ 20 Push Presses, 75lb/55lb 20 Calorie Row 1 min...

Warmup CrossFit Warmup WOD 1st Bench 5-5-5 (Deloading) Squat 5-5-5(Deloading) Set1=40% Set2=50% Set3=60% 2nd “135lb of Death” For Time: 15 Deadlifts 12 Power Cleans 9 Front Squats 6 Push...

GYM CLOSED!!!!! HAPPY THANKSGIVING!!!!!! If you feel like working out today run a 5K in Thanksgiving...

Warmup As needed for Team WOD Team WOD 1st 1Rep max weight Ground to overhead 5min time limit 2nd Three rounds for time of: 40 Power Snatch, 75lb/55lb 40 Kettlebell Swings, 1.5/1 pood 40 Burpees 40 Ring Dips 40 Calorie Row Rest 1min Only one athlete may work at a time.  All reps must be complete in each exercise before moving onto the next.  1min rest is mandatory.  Total score will equal the combined weight from part 1 minus the total time (in sec)...

Warmup Run 1mile WOD 1st Deadlift 5-5-5 (Deloading) Set1=40% Set2=50% Set3=60% 2nd Seven rounds for time of: 5 Handstand push-ups 185 pound Deadlift, 10 reps 10 Chest to bar pull-ups 20...

Warmup Row 1K WOD 1st Shoulder Press 5-5-5 (deloading week) Set1=40% Set2=50% Set3=60% 2nd “Fran” For time: 21-15-9 Thrusters,...

REST DAY/MAKEUP DAY/SKILL...

***Attention Members*** The Paleo Challenge Completion will be taking place today at 10am. Also, all those participating in the East Park WOD Tom need to be a there by 10am. Warmup CrossFit Warmup WOD “Blake” Four rounds of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand...

Warmup 3 Rounds of: 10 Pullups 10 Pushups 20 Walking Lunges 10 Kettlebell Swings Samson Stretch WOD Squat 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd Front Squat 5-5-5-5-5 Overhead Squat...

Warmup Jump rope 5 min or 150 Double Unders WOD 1st Bench 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd For time: Run 1mile 21 Burpees 21 Calorie Row Run 800meters 15 Burpees 15 Calorie Row Run 400meters 9 Burpees 9 Calorie...

Warmup As needed for Team WOD Team WOD In Teams of 2: 10 Rounds for time of: 20 Wall Ball, 20lb/16lb 10 Pullups 1. The Wall Ball must be passed over the pullup bar to your partner. 2. Only one person can do pullups at a time. 3. The teammate not doing pullups must hold the med ball. 4.  Med ball can only be passed over the pullup bar. Not handed across. 5. The med ball can’t be drpped at anytime. 6. Penalty: each teammate must complete 10 Burpees...

Warmup 3 rounds of: 20 Double Unders Run 400meters WOD 1st Deadlift 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd 10 Rounds for time of: 10 Sumo Deadlift HighPulls, 95lb/65lb 10 Ring...