August 10, 2019 Team WOD Teams of 4 (2 Guys/2 Girls) complete the following: A. 0:00 – 10:00   35-25-15 reps of: (Guy 1 and Girl 1) Assault Bike Calories Toes-to-Rings *Partition reps as needed. AND at the SAME time… 35-25-15 reps of: (Guy 2 and Girl 2) Calorie Row Alternating Dumbbell Snatches (50/35) *Partition reps...Read More

August 9, 2019 Strength: Push Jerk A. Pause Push Jerk 3 x 2 *Pause :02 in the catch position. B. Push Jerk EMOM x 5 3 Reps @ 70-75% Metcon: 4 Rounds of: 3 Ring Muscle ups (5 Jumping Muscle ups) 10/7 Calorie Ski Erg OR 12/9 Calorie Row 2 Squat Cleans* (Heavy – increase...Read More

August 8, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you Jesse Crespo. Metcon: HERO WOD – “One Mind 1Force” 18 minute AMRAP (with a Partner) 18 Wall Balls (20/14) 18 Kettlebell Swings (53/35) 18 Box Jumps...Read More

August 7, 2019 Strength: Deadlift Complete on an EMOM clock: Min. 1-3: 3 reps @ 60% Min. 4-6: 2 reps @ 70% Min. 7-9: 1 rep @ 80% Min. 10: 1 rep @ 90% Metcon: (For time) 50 Strict Pull ups *Every break, complete 5 Strict Ring Dips OR 10 Strict Bar/Box Dips. Be wise...Read More

August 6, 2019 Metcon: A. In a 10:00 window: 1 mile run then in remaining time, Max Clean & Jerks (135/95) Rest 3:00 B. In a 7:00 window: 800m Run then in remaining time, Max Power Snatch (115/75) Rest 3:00 C. In a 4:00 window: 400m Run then in remaining time, Max Thrusters (95/65) Accessory...Read More

August 5, 2019 Strength: Front Squat Pause Front Squat + Front Squat (1 + 1) x 5 sets *Pause :03 in the bottom position. Metcon: “Annie” 50-40-30-20-10 reps for time: Double Unders Abmat Sit ups *This is another CrossFit Benchmark WOD, so be sure to keep record of it.Read More

August 4, 2019 Rest Day. Get out and enjoy this beautiful day.  Or back and catch the Final Day of the 2019 CrossFit Games.  Read More