Take 6 minutes to complete: 10 bar muscle ups 20 deadlifts (225/155#) 50 wallballs (20/14# to 10/9') Rest 3 minutes and repeat for a total of 3 rounds. WOD Notes:  The scale for bar muscle…

Bench Press 5x5 (75%) Then EMOM for 5 minutes of:  10 bent over rows (40% 1RM bench press) Meat Notes:  We'll be putting in another meat order for anyone interested.  For those of you who…

8x500m or 400m Row WOD Notes:  This will be an interval style row workout.  The goal will be to maintain a fast pace, just short of a sprint for the whole workout.  You'll be getting…

AMRAP in 15 minutes of an ascending ladder by 3's of: Handstand push ups KB swings (53/35#, 2x reps) WOD Notes:  Each round of this workout, the rep scheme will increase by 3 reps for…

All the Halloween Rxers! Banded Deadlift 10x3 (approx 50% 1RM) Then 3 x 10R/10L reverse lunge to knee drive (45/35#) WOD Notes: Video demonstration HERE. Weight percentage is approximate and will vary based on the…

Come in between 4:30 and 7:00 tonight for open gym.  You can work on anything you like including a workout from the last week: Complete 6 rounds of: 30s DU, 30s rest, 30s, thrusters, 30s…

“The Nightmare on Wheatland Street” Teams of 4 complete for time: 4 x 200m relay run 200 ground to overhead (75/55#) 200 box jumps (24/20″) 200 kb swings (53/35#) 200 wallballs (20/14# to 10/9′) 200…

For time, complete 21-18-15-12-9-6-3 reps of Overhead squat (115/75#) Pull ups WOD Notes: New athletes or those with shoulder mobility/stability issues will replace OHS with slightly heavier front squats. Event Notes: This November is Row-vember!…

"CrossFit Total" Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is…

Accessory Work Day! Complete the following tasks: 10 x 10m farmer carry (KB, DB, or farmers handles) 1-1-1-1-1 Keg or Stone to shoulder 1-1-1-1-1 Turkish Get Up 1RM Left & 1 RM Right WOD Notes: …