Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups non competitors will perform SDLHP instead of rowing *we will be cycling athletes through this WOD in approximately 6 minute intervals.  There will be 2 rowers at the  5:15, 6:15, & […]

WOD 3 rounds of; 20 kb snatch 35/55 (alternating arms each rep) 20 med ball sit ups 15/20 20 push ups 40 double unders   Post WOD Perform 5 – 10 reps of TGU (on each arm), work up to a heavy weight without failing.

Day Off! Read this article on common Crossfit mistakes

WOD “Deck of Cards” Flip over playing cards one at a time.   The suit represents the movement. Hearts = Burpees Diamonds = Sit ups Spades = KBS – you choose the weight Clubs = Air Squats The number on the card represents the number of reps. All face cards are 10 reps. Aces are 20 […]

1.  Metcon EMOMx12 Odd:  5 TTB + 10 WB, 30/20 Even:  5PC (135/95) + 10 BJ, 24/20 – games standards 2.  Skills EMOMx8: Odd:  3 MU’s or 5 dips Even:  5 light squat cleans