Tuesday 08/09/16

9 am Class is cancelled

for time
1 mile row
1 mile run

Monday 08/08/16

ROR3 - Thruster (26)

30 minutes to establish a 1 rep thruster


8 min EMOM
3 Squat Clean Thruster 155/105
3 Bar Over Burpee

Sunday 08/07/16

open gym 2 – 5

Saturday 08/06/16

Ultimate Frisbee @ 9am

“Regularly learn and play new sports.” – Greg Glassman (Founder of CrossFit)

We will meet at the Southside Softball complex.

Friday 08/05/16

7 min Amrap
25 Double Unders
5 Burpee Bar Muscle Up

Saturday we will be playing ultimate frisbee instead of hosting a team WOD. Anyone can play and everyone is invited. Meet at the Southside Softball complex at 9am.

“Regularly learn and play new sports.” – Greg Glassman (Founder of CrossFit)

Thursday 08/04/16

ROR3 - Pullup (1)

5 Rounds for Max Reps:
Deadlifts 1.5 x Bodyweight

Perform like the benchmark “Lynne”. Post reps completed every round.

Rest as needed between rounds.

Wednesday 08/03/16

ROR3 - Misc (14)

For Time:
Lunge to End of Drive
Farmers carry to Stop sign
Lunge to Malco Drive
Farmers Carry to 800m Turn around
Lunge to Malco Drive
Farmers Carry to Stop Sign
Lunge to Driveway
Farmers Carry threw bay door

Lunges and carries are as heavy as possible. KBs, dumbbells, whatever …

Wear knee protection!

Tuesday 08/02/16

For Time:
12 Handstand Pushups
15 Back Squats 225/165
20 Burpee (Bar Facing)
9 Handstand Pushups
18 Front Squat 205/145
20 Burpee (Bar Facing)
6 Handstand Pushups
21 Overhead Squats 185/125
20 Burpee (Bar Facing)

Monday 08/01/16

Partner Wod
10 Rounds for time:
25 Air Squats
15 Kb Swings 2/1.5
5 Tire Flip and Jumps

Partners Alternate rounds

Sunday 07/31/16

Open gym 2-4