7/29/2016

  Freaky Friday: Teams of 2 3 rounds 5 min AMRAP 10 KB Swing 53/35 7 Box jump Over 24/20 2 min rest between amraps *Relay style, Partner one does 10 kb swing and 7 box jump over then partner 2 does 10 kb and 7 bjo.. continue switching every full round for 5 mins..

7/28/2016

  Strength 1RM Push Jerk Conditioning For time: 60 shoulder to overhead 155/105 Every time bar drops, do 10 Toes to bar * 12 min cap*

7/27/2016

  15.5 For time: 27-21-15-9 Calorie Row Thruster 95/65

7/26/2016

  Strength 2 Power Snatch EMOM x 15 min – Heaviest technique allows- Conditioning 10 min AMRAP 100 Double Under 50 Deadlift 225/155 25 Strict HSPU

7/25/2016

  Strength 1RM front squat Conditioning 8 min AMRAP 8 Hang Power Clean 135/95 8 Front Squat 135/95 8 Over the bar burpee

7/21/2016

  Strength Find 1RM of complex Snatch + Hang Snatch -athlete can power or squat snatch- Conditioning 9 min AMRAP 3 Snatch Grip Deadlift 115/75 6 Hang Power Snatch 115/75 9 Overhead Squat 115/75 12 Box Jump over 24/20

7/20/16

  “Nate” 20 min AMRAP 2 Muscle up 4 Hand stand push up 8 Kettlebell swing 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate […]

7/19/2016

  Strength 2 Push Press EMOM x 10 min @ 80% Conditioning 42-30-18 Wall Ball 20/14 21-15-9 Burpee 14 min cap*

7/18/2016

  Strength 3RM touch and go squat clean conditioning 10 min AMRAP 5 front squat 185/125 10 toes to bar 30 double under

7/14/2016

  Strength 6×8 Dumbbell Bench Press – Heaviest possible across all sets – Conditioning 7 min AMRAP 30 double Under 3 Bar Muscle up