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 reps. All face cards are 10 reps. Aces are 20 […]

1.  Metcon EMOMx12 Odd:  5 TTB + 10 WB, 30/20 Even:  5PC (135/95) + 10 BJ, 24/20 – games standards 2.  Skills EMOMx8: Odd:  3 MU’s or 5 dips Even:  5 light squat cleans

Team WOD Great job on 14.3. I am always amazed at how deep people can dig with the help of others. We had several people REP their NEW DL MAX. Your back will be sore and tight. Don’t be alarmed but you will need to roll it out and loosen it up. Choose the best […]