Wednesday 170111

EMOM for 30:00: 

Minute 1: 4 Muscle Ups

Minute 2: 10 Handstand Push Ups

Minute 3: 12 Box Jumps, 24" 

Tuesday 170110

Clean and Jerk 1-1-1  

(15 minutes) 

for time: 

100 Wall Balls, 20# 

80 Double Unders

60 Chest to Bar Pull ups

40 GHD Sit ups

20 Clean and Jerk, 135# 

Monday 170109

lululemon/Strava Challenge starts today Monday! 

If you want to join in on the fun, download the app, join the challenge, and get to running! If you run 40/80km in two weeks, you can win a prize! Today's WOD will get you started. 😁 

6 Rounds for time: 

Run 400m

15 Burpee Box Jump overs, 24/20" 

Rest 3:00

Friday 170106

Snatch 5x1

For time: 

50 Thrusters, 135# 

Run 800m

Thursday 170105

CrossFit Games Open WOD 15.3

AMRAP IN 14: 

7 Muscle ups

50 Wall Balls, 20#

100 Double Unders