WOD

90 Wall Balls…20/14…10/9 90/80 Calorie Row 45 Deadlifts…225/145 45 HSPU’s…45’s 45 Chest to Bar Pull Ups (EMOM of 2 Power Cleans…225/145) For Time (21min Time... Read More

3 Rounds of: 5min AMRAP of: 15/10cal Bike 30 Butterfly Sit Ups 15 Bar Facing Burpee Over Bar  30 S2OH…95/65 5min Rest For Total Reps

Strength: 5min EMOM of: 2 Snatches Metcon: 12…9…6 of: Snatch…185/125 Bar Muscle Ups (sub- 2x C2B Pull Ups) (800m Run after 12 and 9) For... Read More

Strength: 10min EMOM of: Even- 6 Weighted Dips Odd- 6 Deadlifts Metcon: 3 Rounds of: 40/30cal Row 15 Shoot Throughs 3 Rope Climbs 3min Rest... Read More

8 Rounds of: 8 HSPU’s…45’s 8 OHS…155/105 8 Power Clean…155/105 8 Burpee onto plate 1min Rest For Time (22min Time Cap)

10 Rounds of: 20cal Bike 15cal Row 30 Double Unders 1min Rest For Time 2017 TRIPLES CHILLER WOMEN’s podium

*NO CLASSES TODAY* CrossFit EXPLODE TRIPLES CHILLER competition starting at 1:00pm Anyone interested in volunteering or judging please meet at the gym at 10am. Your... Read More

*NO CLASS SATURDAY, TRIPLES CHILLER* With a partner, complete the following: 25…20…15…10 of: Snatch…165/115 (15 In Sync Toes to Bar, 10 In Sync Bar Facing... Read More

2 Rounds of: 11min AMRAP of: 11 30m Shuttle Touches 33 Push Ups 1min Plank Hold 33 Butterfly Sit Ups 33 KB Swings…70/53 33 Grasshoppers... Read More