Our WOD

The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U

Painters Saturday night …9PM dancing!!!   Every 1:30 for 6 sets (9min) 2 tempo back squat + 2 back squat @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second pause at top* With a partner : 22 min AMRAP 12 SA DB C&J 50/35 (6 R…

2013 CrossFit Games Regional Event 4 For time: 100/75/50 Wall ball shots, 20/14 100/75/50 Chest to bar pull-ups 100/75/50 Alternating Pistols 100/75/50 Alternating D.B.Snatches 100 = Advanced 75 = Intermediate 50 = Beginner Post time and comment to……comments. 1 – All edges on the jumping sides of the wooden plyo-boxes have been shaved down to…

Don’t forget to register for 31 Heroes. See link on our FB page. 5 Rounds for time: 75 Double-unders 15 Burpee Chest to bar Pull-ups

For time: 50 DB Walking Lunge 45/30 40 Wall Ball 20/14 30 Box Jump 24/20 20 t2b 10 sq. Clean 225/185 20 t2b 30 Box Jump 24/20 40 Wall Ball 20/14 50 DB Walking Lunge 45/30 *Scale as needed*

Strength/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest