Snatch 2-2-2-2-2-2 Then 20 weighted box jumps NFT WOD Notes:  Even though this is a max effort lift it is perfect for the day before the meet.  A full snatch is great for working mobility…

Complete 3 rounds, each for time of: 500m row 25 push ups 15 toes to bar WOD Notes:  This is an interval workout which means we'll go fast for a short period of time followed by…

Split Jerk 1-1-1-1-1-1 Then 5x5 behind the neck presses WOD Notes:  The split jerk is one of the fastest and most complex shoulder movements that we do.  With that in mind, it would be good to have a solid base…

The 5:15 am class is cancelled today.  All other classes are still on! "Karen" Complete for time: 150 wall balls (20/14 to 10/9') WOD Notes: One of the original CrossFit benchmark ladies! The recommended time domain…

Complete in any order, NFT: 50 yds yoke carry (Zercher, front rack or back rack) 40 yds handstand walk 30 GHD sit ups or reverse hyper swings  20 Turkish get ups (10R/10L) 10 front levers…

Teams of 2 complete 100-50 reps of each for time: box jumps (24/20") wallballs (20/14# to 10/9') sit ups mountain climbers WOD Notes:  In this workout, you'll go through with a partner completing 100 of each movement…

Skill Work:  chest to bar pull ups Then Complete 5 rounds for time of: 5 power clean and jerks (155/105#) 10 chest to bar pull ups WOD Notes:  After some warm up we'll spend 5 to…

Power Snatch 1-1-1-1-1-1 Then Power Clean 1-1-1-1-1-1 WOD Notes:  Today will be the last heavy lifting day before the meet on Saturday.  Please sign up if you are attending!  If you are concerned with the power…

Complete for time: 800m run 40 toes to DB 40 ring dips 400m run 20 toes to DB 20 ring dips 200m run 10 toes to DB 10 ring dips WOD Notes:  A toe to…

3 rounds of: 75 double unders 15 box step ups L (24/20") 15 burpees 15 box steps ups R (24/20") WOD Notes:  The double unders can cause the largest fluctuations in time domain for this…