Thursday 6-16-16

14 Min AMRAP 60 Wall Ball 20/14 50 c2b pull up 40 Slam Ball 30/20 30 t2b 20 Burpee (If you finish the burpees within the 14 min, start over from the wall balls.) Strength 6×2 Snatch This is a full snatch, drop the bar and reset between doubles.

Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols 7-6-5-4-3-2-1 Back Squats – 133/195 10-20-30-40-50-60-70 Double-Unders

Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – 10 Min E.M.O.M. Even Minute – 4 TnG Power Cleans 135/95. Odd Minute – 20 D/U’s Complete as many rounds as possible in 20 minutes of: 10 strict handstand push-ups 20 strict pull-ups 30 jumping alternating lunges

Partner WOD Saturday. The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be…

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3 12 min AMRAP 135/95 RX 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead

WOD: 3RFT- 30 Ring Push up 20 Wall Balls 20/14 10 DB Squat cleans 35/20 60 D/U Strength: Back Rack Step Up 5×6(3 each leg)