August 31, 2019 Partner WOD Teams of 2 complete the following: “31 HEROS” 31 minute AMRAP 8 Thrusters (135/105) Rx+(155/105) (each partner does 8) 6 Rope Climbs (15′) (alternate reps) 11 Box Jumps (30″/24″) (each partner does 11) 400m Partner Med Ball Run (20/14) (run together) *Partners will work together each completing 8 Thrusters, then...Read More

August 30, 2019 Strength: Power Clean & Jerk Conditioning EMOM x 5: 3 Power Clean & Jerks @ 60% Rest 1:00 EMOM x 5: 2 Power Clean & Jerks @ 70% Rest 1:00 EMOM x 5: 1 Power Clean & Jerk @ 80% Metcon: 7 minute AMRAP 3 Hang Power Snatches (75/55) 3 Overhead Squats...Read More

August 29, 2019 Metcon: 4 Rounds for time: 200m Run 5 Bar Muscle ups 200m Run 15 Toes-to-Bar Accessory Work 3 Rounds of: 15 GHD Sit ups 20 Banded Step ups (10 each leg) :25 Single Arm High Plank Happy Birthday to my daughter and future CrossFitter, Ryleigh Hanigosky.  Hope you have a GREAT DAY!!!Read More

August 28, 2019 Strength: Deadlift 1 set of 5 @ 70% 3 sets of 3 @ 73%-76%-79% 5 sets of 1 (Build to Heavy Single) Metcon: REPEAT WOD For time: 20 Deadlifts (275/185) 30/24 Calorie Bike 20 Deadlifts (275/185) *This is a REPEAT WOD from May 8, 2019.  Compare your results to see if you’ve...Read More

August 27, 2019 Metcon 4 Rounds of: 150ft Dumbbell Farmer Carry (50/35 x 2) 50ft Dumbbell Lunges* (50/35 x 2) 10 Dumbbell Burpees (50/35 x 2) *Weight is hanging at the sides. Core/Midline 3 Rounds of: :30 Plank Up & Downs :10 Rest :30 Hollow Hang* :10 Rest *Hanging from bar in a Hollow Body...Read More

August 26, 2019 Strength: Barbell Complex Every 1:15 x 6 Rounds 1 Squat Clean + 1 Thruster *Use 70-75% of 1-Rep Push Press (Established last Friday, Aug. 23) Metcon: (For time) “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups *This is a CrossFit Benchmark WOD, so be sure to keep record of it.Read More

August 25, 2019 Rest Day. Get out and enjoy this weather!!!Read More