WARM UP STRENGTH:  Back Squat 12X2 @65% of 1 REP Max. WOD:  10 min AMRAP OF: 3 Hand Stand Push Ups 6 Overhead Squats (95lbs / 65/bs) 9 Sit-Ups HAND STAND PUSH UP: (long version)  http://www.youtube.com/watch?v=YdBSefJNbB8 HAND STAND PUSH UP:  (Short version) http://www.youtube.com/watch?v=_z6JgP219T8  

  WARM UP SKILLZ / REVIEW:  (With Bar / Weighted) 2 rounds of: 5 Deadlifts / 5 Hang Cleans 5 Deadlifts / 5 Power Cleans 5 Deadlift / 5 Full Cleans WOD:  Single “Thruster Peak” E.M.O.M. 5,4,3,2,1-,2,3,4,5 Reps of: Thrusters (Progressive Weight, last REP should be Heavy). *REST 2 MINUTES 2 minutes maximum effort of: Burpees… Read More »

  WARM UP SKILLZ:  REVIEW WOD:  “Fabulous 40” FOR TIME: 40 Box Jumps 20″ box 40 Jumping pullups 40 Kettlebell swings (53lbs/36 lbs) 40 knees to elbows 40 Push press (45 lb barbell) 40 Air Squats 40 Burpees 40 Double-unders 0r 120 singles *NOTE:  20 Minute time cap.  Get as far through the WOD as… Read More »

  WARM UP SKILLZ:  WOD REVIEW WOD:  5 Minutes OF: 5 KettleBell Swings (70lbs / 53lbs) 5 Goblet Squats  (70lbs / 53lbs) REST 1 MINUTE 5 Minutes OF: 5 KettleBell Cleans (Right) (70lbs / 53lbs) 5 KettleBell Cleans (left)  (70lbs / 53lbs) REST 1 MINUTE 5 Minutes OF: 5 Push-Ups 5 V-Ups *NOTE:  Post total combined reps… Read More »

  WARM UP STRENGTH:  SLED WORK SKILLZ:  REVIEW “THRUSTER” WOD:  “Running Jackie” FOR TIME: 1000 Meter Run 50 Thrusters (45 lb bar) 30 Pull Ups “JACKIE” (rowing Version) :  http://www.youtube.com/watch?v=0V4w3PTuhLQ    

  WARM UP SKILLZ:  Back Squat Review STRENGTH:  12X2 Back squat @65% of 1RM WOD:  “Whip it good” FOR TIME: 300 Double Unders or 600 Singles.  Complete 5 sit-ups E.M.O.M until the WOD is completed. LINK:  http://www.youtube.com/watch?v=IIEVqFB4WUo

  WARM UP SKILLZ:  POWER SNATCH WOD: EMOM / Two 10 minute Sets of Ladders (Reps: 5,4,3,2,1 – 1,2,3,4,5) OF: Power Snatch (Comfortable Working Weight) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *REST TWO MINUTES Overhead Squats (HEAVY) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *NOTE*  Add weight between rounds accordingly (your single rep of the ladder should be 80% of your known 1 rep max). POWER SNATCH:… Read More »

  NORMAL CLASSES CANCELED FOR THIS FRIDAY ONLY.  INSTEAD, THERE WILL BE CROSSFIT OPEN GYM FROM 0730hrs to 0900hrs.

  WARM UP SKILLZ:  REVIEW WOD:  21-15-9 OF: Deadlift (225lbs / 165lbs) Toes 2 Bar TOES 2 BAR TUTORIAL:  http://www.youtube.com/watch?v=IJZpz5C1dAA

  WARM UP SKILLZ: Snatch Balance WOD:  “KELLY”  5 rounds for time of: 400 meter run 30 box jumps (24″/20″) 30 wall balls (20lbs / 14lbs) *NOTE*  Time cap of “end of class” on this WOD.  This IS a scored Benchmark WOD. SNATCH BALANCE:  http://www.youtube.com/watch?v=6Kcend-O21w