Wednesday 9.20.2017 21-15-9 Ring push ups Box jumps 24/20 * time cap 10 minutes
Tuesday 9.19.2017 Every minute on the minute, perform the following : 10 min emom: Handstand walk 5 yds – Rest 2 minutes 10 minute emom: 12/8 assault bike calories – Rest 2 minutes 10 minute emom 10 reps Thrusters 75/55
Sunday 9.17.2017 Rest Day Closed
8:00am-9:00am Olympic Lifting 9:00am-9:30am Mobility 9:30am-12:00pm Open Gym
Friday 9.15.2017 5 Rounds Strict Pull-up, 5-reps Medicine Ball Clean 25-reps, 20-lbs/14-lbs Time Cap: 17-minutes
Thursday 9.14.2017 Complete as many reps as possible in 8-minutes 9 Air Squats 20 Double Unders 6 Alternating Kettlebell Snatch 70/53-lbs
Wednesday 9.13.2017 Complete as many rounds and reps as possible in 7-minutes 10 Wall Ball Sit-up Shuttle Run 30-ft Rest 4-minutes Then, Complete as many rounds and reps as possible in 6-minutes 3 Push ups 3 Burpee Shuttle Runs 5-ft Wear a 20-lbs vest Rest 4-minutes Then, Complete as many
Tuesday 9.12.2017 For Time Using a 100-lbs/70-lbs dumbbell Dumbbell Push Press, Right Arm 30-reps Dumbbell Push Press, Left Arm 30-reps Time Cap: 10-minutes
Monday 9.11.2017 “Kev” With a partner, complete as many rounds as possible in 26 minutes of: •6 deadlifts, 315 lb., each •9 bar-facing burpees, synchronized •9 bar muscle-ups, each •55-ft. partner barbell carry, 315 lb. This Hero WOD was originally posted on crossfit.com as the workout of the day for
Sunday 9.10.2017 Rest Day Closed