Friday 8/10

1. For Time:     15 Muscle Ups     30 Toes-to-Bar     60 Kettlebell Swings (1.5/1)     1200m Run      2. EMOM x 5:     Ring Front Lean & Rest x :30s   *SAVE THE DATES* -Friday, August 31st: Free Friday! Bring a friends to WOD with you! -Saturday, September 1st: “CrossFit Total”-Day! Come in…

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Thursday 8/9

1. Split Jerk-3×2 Build to moderately tough load from the rack. Rest 2-3 minutes between sets.    2. 10 Minute AMRAP:      5 Strict Handstand Push Ups     10 Power Cleans (135/95)     35 Double Unders   *SAVE THE DATES* -Friday, August 31st: Free Friday! Bring a friends to WOD with you! -Saturday, September…

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Wednesday 8/8

1. Snatch 3×2-Build to tough load. No TNG. Rest 2-3 minutes between sets.  2. Pause Front Squat 3×3 (1s pause in bottom) Rest 3-4 minutes between sets.  3. Snatch Grip Romanian Deadlift 3×6-8 @ 31X1, Rest 2-3 minutes between sets. Use straps if needed.   Post WOD (Optional): This week’s active recovery or grab some friends…

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Tuesday 8/7

1. Performance:     3 Sets of the following superset BUILDING to tough load:     Weighted Strict Chest-to-Bar Pull Up x 3     Weighted Strict Ring Dips x 3, rest 2 minutes.       OR       Fitness:     3 sets of the following superset:     1a. Strict Chest-to-Bar Pull Up x 8-10 reps  …

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