Box Squat EMOM for 8min – 2 reps @ 65% Complete 3 rounds for time of: 12 Overhead Squat 60/40 8 Muscle Ups 30 Wall Balls Post load and time to the whiteboard.
CONTINUE READINGPartner WOD For Time: 75 Pull Ups 400m Sandbag Run 150 Wall Balls 400m Sandbag Run 75 D/B Snatches 30/20 400m Sandbag Run Post time to comments.
CONTINUE READINGPress EMOM for 9mins – 3 reps @ 65% Complete as many rounds as possible in 12 minutes of: 20 Wall Balls 11ft/10ft 12 Power Snatch 42.5/30 Post load and rounds to the whiteboard
CONTINUE READING“Holleyman” 30 rounds for time of: 5 Wall Balls 3 Handstand Push Ups 1 Power Clean 102.5/70 Post load and time to the whiteboard.
CONTINUE READINGFor Time: 50 Wall Balls 3.2km Run 50 Wall Balls Post time to the whiteboard
CONTINUE READINGPush Jerk 2-2-2 @ 90%+ Complete as many rounds as possible in 12 minutes of: 20 Wall Balls 2 Legless Rope Climbs 10 Push Press 60/40 Post load and rounds to the whiteboard
CONTINUE READING“Partner Old School WOD” Complete as many rounds as possible in 20 minutes of: 400m Run 10 Wall Balls 10 Box Jumps One partner will run as the other accumulates as many rounds of Wall Balls and Box Jumps. You’ll then swap once your partner comes in from the run. Post total rounds to comments.
CONTINUE READING“Morrison” 50-40-30-20 and 10 rep rounds of: Wall Balls Box Jumps Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGPress 3-3-3-3-3-3 Across Complete as many reps of the 10 minute ladder of: 3 Power Snatch 50/30 6 Wall Balls 6 Power Snatch 50/30 12 Wall Balls 9 Power Snatch 50/30 18 Wall Balls 12 Power Snatch 50/30 24 Wall Balls…. etc Post load and reps to the whiteboard.
CONTINUE READINGDue to our team competing in the CrossFit Regionals this weekend, we only have a 5am, 6am and 9am session today. We’ll be closed from this afternoon through to Sunday and will be back to normal hours as of Monday. WOD’s will still be posted for Friday and Saturday here on the website that can […]
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