Wednesday, 3-25-20

Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 5×5 Strict Pull Up 5×5 Weighted…

Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…

Strength: Every :30 for 5 Min 2 Sq. Clean @65% 1 RM 30 Min EMOM 1- 4 TGU 40/20 2- 20 Hollow Rocks 3- :45 Plank 4- 8-12 Burpees 5- 12 Renegade Rows

Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest

Strength/Skill – Push Press 2-2-2-2-2 95% 1 RM for time: 35 good mornings 50 DU’s Row 400 m 20 push ups 30 box jumps 24/20- step down Run 400 m 20 toes to bar 50 DU’s

Strength: 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows For time: 25 Burpee Over Bar 30 Thruster 75/55 25 Burpee Over Bar 30 Snatches 95/65 25 Burpee Over Bar…