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WOD 7 . 18 . 18 A. Push Press 5 – 3 – 3 – 2 – 2  -2 B. 12 min AMRAP Row 20 / 16  calories 12 Shoulder to overhead 135 / 95 If you finish 5 rounds do max reps toes to bar

Its here! The CrossFit Open is HERE! The first workout is a great first workout! It is long , not too technical , and overall a great crossfit workout. Do not go out too hard on this one. Settle into a pace. it is 20 min. break up the Toes to bar before you are

WOD 1 . 16 . 18 A. 4 sets of 10 reps OVHD Squat , building. B. “Jack and Jill ” 6 min AMRAP 10 KBS 70 / 53 30 Double unders Rest 3 min 6 min amrap 6 DB hang Squat Clean 50 / 35 10 Burpees to target    

Happy Thanksgiving and a very HAPPY Birthday to Kaila. If you have not had the pleasure of meeting Kaila yet , she is a very kind and talented new member at CrossTown. Executing great form, mobility and effort in her WOD she is really an inspiring athlete to coach and get to know. Sweet as

WOD . 10 . 5 . 17 A. Sled Push x 4 50 ft low + 50 ft high B. ” Ladder Drill ” 5 Rounds 5 Squat Snatches 10 Toes to bar 40 Double unders Men use 75 – 95 – 115 – 135 – 155 on the bar . Woman use 55 – 65

WOD 10 . 3 . 17 A. 5 – 4 – 3 – 2 -1 deadlift building to a heavy single B. ” Work Horse ” Complete as many reps as possible in 10 minutes of: 3  burpee box jump-overs 3  deadlifts 6 burpee box jump-overs 6  deadlifts 9  burpee box jump-overs 9  deadlifts Etc.,