9.1.15

CrossFit Kids classes will start next Thursday, September 10. We will run this session for 6 weeks for kids ages 6-12. Classes run from 3:30-4. Contact Craig, Cara, or Heather to sign up! 

5×3 Front Squat (All sets 75%-90%)
Then for Score Total Reps:

3min AMRAP:
5 wallballs (20/14)
10 Burpees

-Rest 1min

5min AMRAP:
10 Wallballs (20/14)
5 Burpees

8.28.2015

Partner WOD:
*choose a partner and use only 1 barbell
15 minute AMRAP:
800m run together
in the remaining time split the work anyway you want:
3 HSPU
3 squat cleans (155/105)
6 HSPU
6 squat cleans
9 HSPU
9 squat cleans
etc.

8.26.2015

“DT”
In honor of USAF SSgt Timothy P. Davis, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 rounds for time:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

2 min cumulative hollow body hold
2 min cumulative arch body hold