WOD

WOD Monday March 6th, 2023 AMRAP 20 400m run 20 pistols 10 strict pull ups

March 3rd , 2023 AM classes will be same as last week , 2 heats within the hour. PM classes will be merged into a Friday night Lights Heats starting at 430pm and going till the entire gym finishes. Feel free to bring drinks and hangout. Congratulations to all the athletes that completed the Open

march 2nd , 2023 10 rounds each , rest 1 : 1 each round with partner Odd Rounds15 / 12 cal row15 wall ball 20 / 14 Even Rounds15 / 12 cal row15 KBS 53 / 35

March 1st , 2023 10 rounds 7 deadlifts 185 / 125 30 double unders

WOD February 28th , 2023 5 Press 4 Press + 1 Push press 3 Press + 2 push press 2 press + 3 push press 1 press + 4 push press 5 push press B. 8 min amrap burpee box jump 24 / 20

WOD February 27th , 2023 4 rounds For time 20 / 16 cal machine 20 db snatch 50 / 35 25 / 20 push ups 250m run

We will do the open WOD for class. Be prepared to have a judge , judge someone else and use the modifications / scales provided by CrossFit. Lets crush it.

WOD February 23rd , 2023 7 rounds for time. Run 100m15 wall ballsRun 100m15 situpsRun 100m15 Russian KBS Rest 1 min between rounds

WOD February 22nd , 2023 AMRAP 8 4 clean and jerk 185 / 125 8 Burpees over the bar rest 4 min AMRAP 8 8 clean and jerk 115 / 85 8 burpees over the bar

February 21st , 2023 AMRAP 16 10 DB Thruster R arm 50 / 35 30 double unders 10 DB Thruster L arm 50 / 35 10 cal machine