WOD 6 . 12 . 18 A. 5 sets of 5 touch and go power snatch B. ” Sunset snatch ” 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Pick a weight you can snatch 5 times per […]

WOD June 11th, 2018  A. Walking Front rack lunges  5 sets of 8 steps , Building to something heavy not a 8 rep max, from the rack B. For time “The Ab-witch Chipper” Row 30 Calories 40 pushups 50 situps 60 double unders 30 Toes to bar 60 double unders 50 situps 40 push ups

Wod 6 . 8 . 18 ” thruster is life ” For time 30 barbell thrusters 45 / 35 run 400m 30 Wall balls run 400m 20 dumbbell thrusters 50 / 35 Run 400m 20 Kb thrusters 53 / 35 run 400m 20 barbell thrusters 95 / 65  

WOD 6 . 7 . 18 ” Nitro Circus ” AMRAP 20 2 Bar muscle ups ( scale 4 kipping pull ups  or 4 strict band pull ups ) 4 Hang power cleans 155 / 105 8 pistol squats

WOD 6 . 6. 18 A. Press 3 – 3 – 3 Push Press 3 – 3 – 3 Push Jerk 3 – 3 – 3 B. AMRAP 12 15 Push Jerk 135 / 95 50 Dubs If you finish 5 rounds max meters rowing.

WOD June 5, 18 A. Deadlift 5 . 5 . 3 . 3 . 2 . 2 . 1 . 1 on the 2 minute. B. Cash out AMRAP 10 10 Deadlifts 155 / 105 10 box jump overs 10 Dips    

There are many other workouts, such as Hero WODs and Tributes, which are named after females, but “The Girls” are a special group of CrossFit benchmark workouts. Why girls’ names? CrossFit founder Greg Glassman gave his workouts names because he wanted to “explain the workout once and then give it a name.” The original workouts were given female

June 1st, 2018 For time : 20 Deadlifts 225 / 155 20 Toes to bar 80 Double unders 20 Power cleans 185 / 125 20 toes to bar 80 double unders 20 power snatch 135 / 85 20 toes to bar 80 double unders

May 31 , 2018 A. Press 5 x 5 B. ” Sky High ” 10 min AMRAP 10 Wall Balls 1 Rope Climb

WOD May 30, 2018 “Shooter McGavin” 5 Rounds 25 Calories 21 KBS 53 / 35 12 HSPU