WOD: run 800 (the loop that goes past gas station) 20 pull ups 20 wall ball 15/20 20 double unders overhead plate carry around mailboxes & back(25/45) 20 pull ups 20 wall ball 20 double unders overhead plate carry 20 pull ups 20 wall ball 20 double unders run 800

Skill/Strength: overhead squat (65% of max) unbroken max reps 2 minute rest unbroken max reps WOD: 21-15-9 deadlift (50% of max) burpees knees 2 elbows ON FLOOR

Skill: push ups – unbroken max (bottom is touch and go) rest 1 minute push ups – unbroken max WOD: 10 min. AMRAP 15 squats 10 power cleans 95/135 (you can start push press when 10th rep is on shoulders) 5 push press 95/135

CINCO 1 GAMES WOD 11 These workouts are treated as 2 different workouts but will be done with 1 min transition time in between. Weights and movements listed are for THE FITTEST PEOPLE IN THE WORLD. Please ask your trainer how to scale effectively. 5 Deadlifts 405/265       ( M 315/275/225 W 205/185/155) 5 weighted 55/35 […]

WOD Hope For Cures Workout: This is a national CrossFit workout. All the proceeds for this workout go to helping find cures for children’s illnesses. This is an amazing fundraiser. Follow the link here for more details and to make donations. Hope for Cures Three rounds of: Burpees 75 pound Power Snatch Box jump, 24″ box […]