REST DAY

Skill Jerk – 4 sets of 6 @ 65% *work on good technique, no press outs.  Try to catch the bar in the dip and rebound into the next rep WOD EMOTM x 14 odd –  AMRAP 5 front squats (65/95) and 7 push ups even – rest

WOD 5 rounds for time 6 power snatch 95/135 12 over the box jumps 20/24 (hang PVC pipe off box and perform jumps laterally over pipe) GREAT JOB TO EVERYONE WHO COMPETED IN THE OPEN!  We will be posting results from the competition this week.

Congrats on a SOLID finish of the 2014 Open! We all knew thruster and burpees had to show up and surprisingly they were a good ending!  You should all be proud of your accomplishments during this short time.  Team WOD – teams of 2 400 meter run 5 ... Continue Reading

Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95/65-lb. thrusters Burpees Well no surprise here, two staples of CF: Burpes and Thrusters. Great workout to end a great season of The Open. We are very impressed and proud of all of you  – FINISH ST... Continue Reading