WOD

Sunday, September 8, 2019

Hang Power Clean
9 x 3

3 Rounds
Lap Overhead KB Carry
2 Laps Farmers Carry
1 Lap Prowler Push
10 Jumping Lunges
rest

Saturday, September 7, 2019

StrongHuman Chief

Teams of 3 (or Solo)
3 D-Ball Over Shoulder
6 Push Ups
9 Squats

Teams of 3:
5 Rounds
5 minute AMRAP, 1 minute rest.

Solo:
5 Rounds
3 minute AMRAP, 1 minute rest.

Friday, September 6, 2019

Back Squat w/ Bands
5 x 5

Sumo Deadlift
6 x 3

Optional Cash Out

Thursday, September 5, 2019

10 Minutes of HS Work

4 Rounds, EMOM
50 DUs
12 Box Jumps
Max Reps S2OH

Wednesday, September 4, 2019

Bench Press

18.5
AMRAP in 7 Minutes
3 Thrusters
3 C2B
6 Thrusters
6 C2B

Tuesday, September 3, 2019

Close Stance Back Squat

Back Squat Challenge

3 Sets
8 per Leg Romanian Deadlift
Lap Reverse Lunge Sled Pull

Monday, September 2, 2019

Holiday Hours today – 8 and 9:30am

3 Rounds
600m Run
20 Ring Dips
20 Sumo Deadlift High Pull
20 Push Ups
Rest

CrossFit Kids and Teens registration is open. Click here to register.

Sunday, September 1, 2019

Press
4 x 5

Muscle Up Skills
10 Minites

For Time:
25 Burpee Over Box
50 Cal Row
80 RKB Swing


Saturday, August 31, 2019

Teams of 3
2 Rounds, 12 min work/ 3 min rest
30 DUs
10 Snatch

Solo
2 Rounds, 6 min on/ 3 min 0ff
30 DUs
10 Snatch

Friday, August 30, 2019

Back Squat w/ Bands
5 x 5

Conventional Deadlift
8 x 1

Deadlift Isometric Holds