TEAM WOD 20 min. AMRAP 2 HSPU 4 pull ups 8 kb swings 55/70 Teammates must complete an entire round, and alternate rounds.  

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... Continue Reading

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 ... Continue Reading