WOD

WOD 12 . 8 . 17 A.  5 x 6 steps Front Rack Walking lunges B. ” GI JOE  ” AMRAP 11   100m Run 10 Overhead Squats 95 / 65 1 Rope Climb    

A. 5 x 3 split jerk B. “Blizzard” 15 min amrap 5 clean and jerk 135 / 85 10 Wall Balls 15 KBS 53 / 35        

Due to the air quality from the fire , I choose a WOD that is more muscle stamina and strength rather than having you breathe super heavy or running. We will keep the doors closed most of the day. If you or anyone you know needs any support let the community know – it takes

Teams of 2 AMRAP 20 10 Calorie Row 10 DB snatch 50 / 35 10 Box Jumps Partners complete full rounds before switching

WOD 12 . 4 . 17 A. Every 90 seconds for 7 rounds , build to a heavy : 2 rep hang squat clean B. ” Blitz ” For time : Buy In : 30 HSPU ( 3 min then move on ) 2 – 4 – 6 – 8 – 10 Burpee over the

WOD 12 . 1 . 17 CrossFit Open 12 . 4 AMRAP 12 minutes: 150 Wall balls (20 lbs to 10′ target, 14 lbs to 9′ target, 9/6 kg) 90 Double-unders 30 Ring Muscle-ups Score: Complete as many rounds and reps as possible in 12 minutes. Scaled version: 150 Wall balls (20 lbs to 10′

WOD 11 . 30 . 17 A. Push Press 5 x 3 B. ” After Burner ” 5 Rounds 15  Calorie Row 15 Push Press 95 / 65 15 situps

Mia does CrossFit as her PE class for her home school. She is really talented and very brave when she lifts. She has good technique and I have to beg her to add weight when she lifts. Reluctantly , she adds weight and impresses us all when she applies perfect technique to a new PR.

Wod 11 . 28 . 17 A. Power Clean Party 4 min EMOM x 4 reps Power Clean Rest 1 min and add load 4 min EMOM x 3 reps Power Clean Rest 1 min and add load 4 min EMOM x 2 reps Power Clean Rest 1 min and add load 4 min EMOM

WOD 11 . 27 . 17 A. Back Squat Strength 10 – 5 – 3 – 1 -1 -1 – 3 – 5 – 10 On the 2 minute B. Cash Out 10 – 1 Chest to bar pull up 100m Run between each set. 12 min Cap