WOD 5 rounds for time; 15 pull ups 20 kb swings 35/55 25 wall ball 15/20 SKILL 10 sets of 2 double kb overhead squats DON’T FORGET CROSSFIT STRIKE TONIGHT AT 6:30 WITH BEAU!

WOD 21 Thrusters 95/135 100 double unders 60 sit ups 15 Thrusters 50 double unders 30 sit-ups 9 Thrusters 25 double unders 15 sit-ups SWOD work up to 1 heavy clean + 2 jerks STARTING TOMORROW (TUESDAY 10/29) AND FOR THE NEXT THREE WEEKS BEAU IS HOLDING A ... Continue Reading

In teams of three each teammate starts at a different a station and completes all 3 rounds.  Every team member must be done before moving on. station 1 3 rounds 100 m run 10 over the shoulder sandbag throws 10 pull ups station 2 3 rounds 20 kb swings 35/... Continue Reading

Rest Day   STRIKE CLASS AT 6:30pm

  Metcon ARMAP 10: 6 HSPU 9 Box Jumps, 30/24 12 burpees 2.  Skills OTM x 15 Minute 1 complete 1 muscle up or ring dip Minute 2 complete 2 muscle ups or ring dip Minute 3 complete 3 muscle ups or ring dip Once you fail restart the ladder at 1 muscle up a... Continue Reading