• WOD Friday 11/17/17

    Strength: Clean & Jerk 6×1@90% METCON: Crossfit Games Open 14.2 and 15.2 (Repeat) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2

  • WOD Thursday 11/16/17

    METCON: Conditioning (Circuit) Every 2 minutes for 10 minutes -6 Cal Ski Erg -1 Rope Climb (2 RX+) Then, -10 Wall Balls (20/14) (30/20 RX+) -10 T2B Then, -10 Dumbbell Snatch (50/35) -10 Dumbell Lunge (50/35) Then, -20 Double-unders -15 V-ups (Weighted RX+)

  • WOD Wednesday 11/15/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes -Squat Cleans 5×1 @90% Every 2 minutes for 10 minutes -Front Squats 5×2 @90% METCON: 5 rounds for time -3 Bar Muscle-ups (6 C2B Pull-ups) -6 Hang Power Cleans (135/95) -9 Kettle Bell Swings (53/35)