Monday WODS

Pre WOD 5×5 SLDL 5×10 Weighted Sit Ups or Toes to Bar WOD 5 rounds 10 Box Jump 24/20″ 10 Burpee Pull Up 100m Sprint Then immediately into: 2:00 Plank Hold.  Each break in your plank hold = 10 Push Ups added to your cool down.

Friday WOD: Snatch Complex

Pre WOD Review all movements for the complex, work up to a heavy load that you will use. WOD “Snatch Complex” 6 Snatch Grip Deadlifts 6 Hang Snatch Pulls 6 Hang Power Snatches 6 Overhead Squats 6 Snatch Grip Push Press (Behind the Neck) Rest 2

Wednesday WOD

                We would like to give a well deserved mention to Jeff Reinert for pulling 650lbs from the ground to standing yesterday, that is the the best of the gym and it should be highlighted.  If you

Monday WOD

Pre WOD Tabata V-Ups. 8x:20/:10 Feel the burn, score is lowest round our of the 8 sets. If this movement causes problems for you, choose a movement to work your midline. WOD Jack Complete as many rounds as possible in 20 minutes of: 10 Push

Friday WOD 14.5!!

Pre WOD: 300m row + 100 Double Unders – for time Warm up your shoulders with your coach WOD: CrossFit Games Open WOD 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95#/65# Burpees Post WOD: Crossover Symmetry Recover 3 x :30 Prone

Wednesday WOD

Pre WOD Every minute on the minute for 8:00 minutes. 5 Thruster at the heaviest load you can handle for 5 reps, per minute.  Make sure to choose a load that you can lift and be able to recover with in the minute, being ready for your next set.