Wonderful Wednesday Back Squat (Weight) 5×5 AHAP 20 minutes – this time includes your warm up sets and working sets. Metcon (AMRAP – Rounds) "Twist on Chelsea" 20 min EMOM 5 Pullups 10 Pushups 15 Air Squats *if you get caught by the the clock lower the rep scheme *ex. 3-6-9. I promise you’ll still
Terrific Tuesday. Let’s get in here and get better! Barbell Work (Weight) 7 sets – every 2:00 2 Squat Cleans + 1 Jerk *record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 6 Box Jump Overs 24/20 12 Thrusters 95/65 15 GHDs
Manic Monday! Come in for your free trial week. We guarantee you’ll love it! Metcon (AMRAP – Reps) CrossFit Games Open WOD 13.1 17min AMRAP 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees Max Snatches (210/120) *score will be total reps *scale each weight as needed
Saturdays Community WOD Metcon (Time) Teams of two! 2 Rds For Time: 100 Alt Hanging DB Snatches@35/25 50 Weighted Sit-ups(Med Ball)@20/14 50 Box Jump Over@24/20 50 Power Cleans@135/105 100 Cal Row RX+ 50/35, GHD’s, 155/125
HERO WOD FRIDAY Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his
