WOD HANG POWER SNATCH   3 – 3 – 3 – 3 – 3  reps Post loads to comments. CROSSFIT KTOWN

WOD Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters45 pound weighted Pull-ups For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

SKILL   =   PUSH-JERK   WOD “DT“ Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Post time to comments. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle […]

WOD 3 ROUNDS ATLAS STONE  142/92  x  as many reps as possible in 90 seconds.ROPE CLIMB  x  as many reps as possible in 90 seconds. REST AS NEEDED BETWEEN ROUNDS.  

WOD A.M.R.A.P  x  15 PULL-UP (STRICT)  x  7OVERHEAD SQUAT  135/95   x  5DOUBLES  x  30

WOD BOX JUMP  x  100 10 ROUNDS DEADLIFT  225/155  x  5MUSCLE UP  x  2 PUSH – UP  x  100

SKILL     =     CLEAN  WOD “Elizabeth“ 21-15-9 reps of: Clean 135 poundsRing dips Post time to comments.

WOD A.M.R.A.P  x  7 MINUTES WALL BALL  x  7 SUMO-DEADLIFT HIGH-PULL  75/50  x  7  

WOD 5 ROUNDS DUMBBELL THRUSTER  100/70  x  10 GHD BACK  x  10 GHD SIT UP  x  10 ROPE CLIMB  x  3  

  CLICK HERE TO PURCHASE GIFT CERTIFICATE CLICK THE ABOVE LINK. CLICK ONLINE STORE TAB. CLICK GIFT CERTIFICATES/CREDIT. CHOOSE THE PROGRAM YOU WANT.  

WOD A.M.R.A.P  x  12 POWER SNATCH  95/65  x  10ROPE CLIMB  x  2

SKILL   =   DEADLIFT WOD “Nutts“ For time:10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10′200 Double-undersRun 400 meters with a 45lb plate Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments. Lieutenant Andrew Richard Nuttall, 30, […]