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
Strength/Skill – Front Squat
12 min AMRAP
5 H.S.P.U.’S
7 Front Squats 135/95
9 Jack Knife S/U’s
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Split Jerk: 5@65%, 3@75%, 3@85% of 1 RM. Please know your weights! 8min EMOM: 3 Split Jerks @65% of 1RM For Time: 1000m row…. 100 D/U’s 40 Front Rack Lunges 95/65…
Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite
5 Min AMRAP 15 Wall Ball 20/14 5 Power Clean 135/95 3 Overhead Squats 135/95 Rest 3 Min 5 Min AMRAP 50 D/U 15 Cal Row Rest 3 Min 5 Min AMRAP 200m Run 6 Box Jump 30″/24″ 3 Ring M/U Rest 3 Min 5 Min AMRAP 10 KBS 70/53 10 weighted sit ups 35/25
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers