“Cheif” on the RUN 3 min AMRAP of: 3 Power aCleans (95/135) 6 Push ups 9 Body Squats 5 Rounds -This will START and END with a 400 meter run. Start your first AMRAP as soon as possible when you finish your run. There is NO rest after your final round, go straight to run. […]

WOD Change of plans, meet at the gym at 9:00.  WOD will be inside due to the rain. Crossfit kids will be immediately after.

SWOD Max clean & jerk WOD 1st minute – handstand hold 2nd minute – amrap burpees 3rd minute – wall sit 4th minute – amrap double unders 5th minute – plank 6th minute – amrap burpees 7th minute – dead hang from pull up bar 8th minute – amrap double unders 9th minute – plate […]

WOD “300” 30 reps of each of the following push press 45/65 kness to elbows squats pull ups supermans kb swings 35/55 push ups situps power cleans 65/95 sand bag lunging steps

SWOD Max back squat WOD 5 rounds of 5 kb snatch (each hand) 35/55 5 box jump w/kb 16″/20″ box & 25/35lb kb 10 ring rows 10 med ball sit-ups 15/20