Thursday 7/26

1. 30-20-10 For Time:     Calorie Row     Box Jump Over (24/20″)     Toes-to-Bar   2. 3 Sets For Quality:     Dumbbell/Kettlebell Front Rack Carry x100′-Tough     Ring Front Lean & Rest x :30s     Rest 90s between sets   SAVE THE DATES: -FREE Friday, TOMORROW, July 27th: Bring some friends…

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Wednesday 7-25

1. Split Jerk 3×3-Build to a moderate load. Rest 2 minutes between sets.  2. Pause Clean+Clean 3×1+1-Building to moderately tough load. 2s pause at the hang. Rest 2-3 minutes between sets.  3. Tempo Back Squat 3×3 @ 21X1-Building to tough load, rest 3-4 minutes between heavy sets.    Post WOD (Optional): This weeks active recovery or……

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Tuesday 7/24

1. Skill: Movement Prep   2. 7×1 Minute Rounds of:     10 Burpees Over Barbell     Max Rep Power Snatch in remaining time (155/105)     Rest 2 minutes between rounds.    SAVE THE DATES: -FREE Friday, July 27th: Bring some friends to wod with you! No CrossFit experience required. –5am Class Trial…

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Monday 7/23

1. EMOM x 8:     Evens: :30s Max Rep Muscle Up     Odds: :30s Max Rep Wall Ball Shots (20/14, 10′)   2. 7 Minute AMRAP:     3-6-9-12…*     Overhead Squat (95/65)     Pull Up *Continue adding 3 reps per round until time expires. Post total number of reps to…

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