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Steven Dirty 30 , Happy Birthday to this stud-muffin. Always down to lift heavy and go RX +++ he brings an awesome energy to the classes. Come one come all and get down on this epic Birthday WOD for Stephen. 8 movements 30 reps… get some. WOD 8 . 23 . 18 For time 30 […]

WOD 8 . 22 . 18 Coach going over technique …. brilliant man.   ” Hip Hop Party ” Teams of 2 rotate full rounds till each complete 10 rounds. Row 200m 10 burpees over rower   Compare to 12 . 23 . 15

WOD 8 . 21 . 18 A. Build to a 1 rep max Split Jerk – 15 minutes B. ” Burn and Turn ” AMRAP 12 10 Strict press 115 / 75 50 Double unders * If you finish 5 rounds max reps ring muscle ups ( scale with ring dips )  

WOD 8 . 20 . 18 This is a video from 2011 with 2 of the most inspirational people in CrossFit. Khalipa is strong a 210 lb bear! Spealler is 140lb does the same wod with the same weight 155lb. and the rest is history. We are going to change the clean and jerks to

WOD 8 . 17 . 18 A. 5 x 3 weighted Pull ups B. “Journey” 16 min AMRAP 8 pull ups 10m overhead walking lunges 50 / 35 L arm 8 burpees 10m overhead walking lunges 50/ 35 R arm

WOD 8 . 16 . 18 A. Handstand walking 8 Rounds : 20 seconds handstand walk followed by 20 seconds rest for max distance. Score total distance. Scale with attempts , holds on the wall or planks. B. “Bobs Big Boy” 5 Rounds 10 Deadlifts 225/135 20 Wall balls Compare to 2.3.16  

” Swing Shift ” AMRAP 20 Row 15 calories 15 KBS 9 / 6 RIng Dips

WOD 8 . 14 . 18 A. Front Squat 5 – 5 – 5 – 5 – 5 Do a set every 3 minutes. B. ” Big Foot ” 9 – 7 – 5 Squat Clean 185 / 125 50 Double unders after each set

For time Run 400m 3 Rope Climbs 30 DB Push Press 50 / 35 Run 400m 2 Rope Climb 20 DB Push Press Run 400m 1 Rope Climb 10 DB  Push Press  

WOD 8 . 10 . 18 ” Touch Back ” For time 100 Double unders 20 Thrusters 95 / 65 30 Toes to bar 40 Burpees 30 Toes to bar 20 Thrusters 95 / 65 100 Double unders