Saturday, 5-9-15

Strength: Death by- 5 Strict Press then… 3 Push Press then… 2 Push Jerk * Start with empty bar. Add 10/5# every min until failure. Start next movement at last failed weight. * 7 Min AMRAP 20 D/U 15 Sit Up 10 Power Clean 115/85

Thank you everyone for your patience with our septic problem. The problem has been fixed and the gym floors sanitized. Back to regular hours.   E2MOM for 10 min 6 Romainian Deadlifts (bar doesn’t touch the ground, and you’re using a clean grip on the bar) (Rep starts in the up position) For time: 20…

Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…

6X5 Weighted Pull Ups/Negatives 4X10 Weighted Push Ups 2X1 min Weighted Planks 12 min AMRAP 30 D/Us 10 Push Ups 8 Box Jumps 24/20 6 HSPU 4 Ring Dips 2 MU

Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%

The open starts this week!!!!!!!! Did you sign up? Strength/Skill – Front Squat 5×5. 10 min A.M.R.A.P. 8 burpee box jump overs 24/20 10 thrusters (95#) 30 D/U’s Rest 3 Mins. Half the work half the time. Can you equal the first A.M.R.A.P.? 5 min A.M.R.A.P. 4 burpee box jump overs 24/20 5 thrusters (95#)…