WOD 30 sec KBS (35/55) 30 Sec OFF 30 Sec KBS 30 Sec Sit ups 30 Sec OFF 30 sec KBS 30 Sec Sit ups 30 Sec Burpee’s 30 Sec OFF 30 sec KBS 30 Sec Sit up 30 Sec Burpee’s 30 Sec Box Jumps 30 Sec OFF 30 Sec KBS 30 Sec Sit up […]

“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... Continue Reading

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... Continue Reading

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