AMRAP in 15 minutes of: 40 unbroken double unders 30 unbroken Russian twists (25/15#) 20 unbroken KB swings (53/35#) WOD Notes:  One of the goals of today's workout is to work toward larger working sets…

Complete 3 rounds for time of: 400m run 15 cleans (135/95#) 15 chest to bar pull ups) WOD Notes:  For the cleans, choose a weight that you can string reps together even when fatigued.  Anyone…

Complete 11 rounds for time of: 3 Thrusters (155/105#) 6 Burpee box jumps (24/20") Community Notes: Happy Birthday Emma! Iron Phoenix Notes:  Stay tuned this week for the next workout to be released!

Deficit Deadlift 3-3-3-3-3 (-2") Then 5 x 8 weighted step ups each leg (20/16") WOD Notes:  To create a 2" deficit, you will stand on top of a 25# plate.  If you are not very…

Complete 4 rounds for time of: 25 wallballs (20/14# to 10/9') 15 toes to bar 10 power snatches (95/65#) Schedule Notes:  We're very excited to welcome back EQ as the Friday 4:00 pm coach! Reminder: …

AMRAP in 17 minutes of: 200m run 1 rope climb 20 KB swings (53/35#) Meat Notes:  We are getting ready to place another order with Rineer Family Farms for chicken, pork and grassfed beef.  If…

Back squat 1-1-1-1-1 then 30 med ball rocking stand ups (20/14#) WOD Notes: Compare to 1 rep max back squat to our 2018 power meet results or CrossFit total on 171030. For the cash out…

“Body Armor” aka “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael…

AMRAP in 10 minutes of: 10 deadlifts (275/185#) 20 sit ups 30 double unders WOD Notes:  Choose a deadlift weight that will allow you to complete each set unbroken.  Approximately 70% of your 1 RM…

Complete for time: 800m wreckbag run (50/35#) 400m farmer carry 200m walking lunges