July 25, 2019 Metcon: “Gut Check” For time: 60/45 Calorie Assault Bike then, 5 Rounds of: 12 Toes-to-Bar 12 Bar Facing Burpees Odd Object Accessory: 2-3 Rounds: (Not for time) 50ft Sandbag/Stone Carry 250/200m Ski 50ft Sandbag/Stone Carry 200ft SprintRead More

July 24, 2019 Strength: Push Press A. In 7:00 Establish a Heavy Single Rep Push Press B. EMOM x 5 3 Push Press at 70-75% of Part A Metcon: REPEAT WOD For time: 20 Back Squats (225/155) 1000m Run 20 Back Squats (225/155) *This is a REPEAT WOD from April 22, 2019.  Compare your results...Read More

July 23, 2019 Conditioning 1. 3 Rounds of: 4 Ring Muscle ups/8 Chest-to-Bar Pull ups/12 Pull ups 12 Power Snatches (115/75) *Athlete chooses either Ring Muscle ups, Chest to Bars, or Pull ups. (8:00 cap) Rest 2:00 2. 3 Rounds of: 15 Calorie Row 12 Wall Balls (20/14) 9 Shoulder to Overhead (115/75) (8:00 cap)...Read More

July 22, 2019 Strength: Barbell Complex Every 2:00 x 6 rounds: 3 Power Clean & Jerks 2 Thrusters 1 Squat Snatch *Complex does not have to be completed Unbroken. Metcon: 10:00 AMRAP 100 Double Under (Buy-In) then, AMRAP 8 Overhead Squats (115/75) 4 Burpee Box Jump Overs (24″/20″) HAPPY BIRTHDAY to CrossFit member, Sarah Ball. ...Read More

July 21, 2019 Rest Day. Get out and enjoy the day.Read More

July 20, 2019 Partner WOD In teams of 2 complete the following for time: 300 Medicine Ball Cleans (20/14) *While Partner 1 is completing Med Ball Cleans, Partner 2 is completing a full round of: 12 Kettlebell Swings (53/35) 8 Burpees 4 Ground to Overhead (135/95) *Partners will switch after a Full Round of the...Read More

July 19, 2019 Strength: Overhead Squat A. Pause Overhead Squat 5 x 1 *Pause :03 in the bottom position. B. 10 Rep Overhead Squat *Use this as a Benchmark. Metcon: 15 minute AMRAP 40 Double Unders 20 Pull ups 40 Double Unders 20 Dumbbell Hang Clean & Jerk (50/35 x 2) HAPPY BIRTHDAY to CrossFit...Read More