Wednesday 8/29

1. Performance:     Weighted Strict Ring Dip-Build to 1RM, rest 3 minutes between heavy sets.       OR     Fitness:     Strict Ring Dip-Max Reps.* rest 3 minutes between sets.    2. “Horse Power”     7 Minute AMRAP:     1-2-3-4-5… Power Clean (185/125)     3-3-3-3-3… Muscle Up *2 attempts.   …

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Tuesday 8/28

1. 3 Minute Running Clock:     Ring Front Lean & Rest Hold-Max Hold*   2. For Time:     BUY IN: 150 Double Unders     Directly into 2 of:     600m Run     20 Knees-to-Elbows     15 Burpee Box Jump Over’s (24/20″)   *If you drop before :90s, come back up until :90s expires. If…

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Monday 8/27

1. Snatch-Build to 1RM. Rest 2-3 minutes between heavy attempts. 2. Squat Clean-Build to 1RM. Rest 2-3 minutes between heavy attempts.  3. Post WOD (Optional):      This weeks active recovery work. No additional conditioning.    *SAVE THE DATES* -Friday, August 31st: Free Friday! Bring a friends to WOD with you!   -Saturday, September 1st: “CrossFit Total”-Day! Come…

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Saturday 8/25

9am Community Trial Class 1. Skill: Movement Prep    2. 10 Minute AMRAP:     Run 200m     Burpee Broad Jumps 50′ 10am Member’s Class 1. Skill: Movement Prep   2. With a Partner, 20 Minute AMRAP:     200m Run with Medicine Ball (20/14lbs)     8 Burpee Box Jumps (30/24″)      6 Chest-to-Bar Pull Ups  …

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