Bench Press 5x10 (approx. 65% 1RM) Then Find your 3 rep max weighted ring dip WOD Notes: This starts our strength cycle leading up to our mock power meet in February. The 5 sets of…

AMRAP in 20 minutes of: 5 clean and jerks (185/115#) 10 burpees Rest 30 seconds after each round. Community Notes:  Happy Birthday Betsy!

"Tabata Something Else" pull ups push ups sit ups squats WOD Notes:  The Tabata interval consists of 20 seconds of work followed by 10 seconds of rest.  Repeat for a total of 8 rounds.  In…

“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…

2016 Nutrition Challenge WOD AMRAP in 12 minutes: 100 double unders 25 toes to bar 25 deadlifts (225/155#) 50 box jumps (24/20″) As soon as the 12 minutes are up, you will have 10 minutes…

Back Squat 8x1 (90%) Then Max consecutive strict pull ups

Complete 4 rounds for time of: 15 bar facing burpees 15 toes to bar 400 meter run WOD Notes: Today is an unweighted metcon - just go fast! You should be able to complete the toes…

Shoulder Press 3-3-3-3-3 Then 3x8 hang muscle snatch (50% 1RM power snatch) Meat Notes:  Anyone interested in ordering beef, pork or chicken through Rineer Family Farms has until tomorrow (Tuesday) at 8:00 pm to fill…

AMRAP in 25 minutes of: 25 single arm DB overhead lunges (35/25#) 25 cal row 25 weighted sit ups (35/25#) WOD Notes:  All 6 rowers will be available on a first come, first serve basis. …

Deadlift 8x1 (90%) Then 5x5R/5L single leg deadlifts (30% 1RM) WOD Notes:  Note that today's work out is not a 1 rep max.  The goal is to get to a high percentage of your max…