JUVENILE // 4|10|18

PROGENEX, FNX & ADVOCARE ORDERS 4|15.

strength | skill

build to a heavy set of 5 unbroken OHS

 

wod | JUVENILE

4 min AMRAP

40 OHS #95 / #65

max calories on assault bike

REST 4 MINUTES

4 min AMRAP

40 cals on assault bike

max OHS #95 / #65

Posted in WOD

CRAZY CINDY // 4|9|18

 

strength | skill

front squat 4 x 3 / build to a heavy triple

 

wod | CRAZY CINDY

20 minute AMRAP

5 bar muscle ups

10 hspu

15 front squats #135 / #95

Posted in WOD

GHOSTFACE // 4|3|18

strength | skill

snatch 4 x 3 / build to a HEAVY triple

snatch PULL 4 x 3 @ 100% of snatch 1RM

 

wod | GHOSTFACE

Every 5 minutes for 20 minutes (4 sets):

10 snatch #95 / #65

10 burpee pull ups (bar should be 6″ above your reach)

  • score is slowest time

 

Posted in WOD

ISSUES // 4|2|18

strength | skill

warm up your weight for the 3 wod movements

 

wod | ISSUES

10 rounds for time:

30 DU’s

3 deadlift #205 / #145

2 power clean #205 / #145

1 front squat #205 / #145

Posted in WOD

SKIPBO // 3|30|18

strength | skill

shoulder press / 10, 8, 6, 4, 2

 

wod | SKIPBO

40 sit ups

40 pull-ups

40 box step ups 20″

30 sit ups

30 pull-ups

30 box step ups 20″

20 sit ups

20 pull-ups

20 box step ups 20″

 

 

Posted in WOD

QUOTA // 3|29|18

The Open is over, so it’s that time again!! If you have friends or family who have been asking about CrossFit, now is the time to share the love!! Invite them to a Saturday class & they can sign up for Foundations!!

strength | skill

back squat / find a 10 rep max

 

wod | QUOTA

21 | 15 | 9

power cleans #115 / #75

wallballs 20″ / 14″

immediately in to….

21 | 15 | 9

power snatch #115 / #75

ttb

Posted in WOD