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Main – CrossFit Please sign up in WODify. As of now we have a 12 person max per class. By next week we can move it to a 14 person max with 2 new rowers coming in and a new box jump. Thank you for understanding. Weightlifting Deadlift (65%x3, 75%x3, 85%x3, 95%x max reps) Work […]

Main – CrossFit Weightlifting Floor Press (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% 1RM. Metcon Metcon (Time) 3 RFT: 20 Calories on Row 400m Run If it is too cold for you to run the scaled alternate is 30 burpees per round

Main – CrossFit Metcon 1: Metcon (Weight) EMOMx10: Even: 5 Power Cleans – you choose the weight Odd: 5 Front Squats From a Rack – you choose the weight Add your total weight for your score and then put in the notes what weight you did for which exercise. Metcon 2: Metcon (Time) Teams of

Main – CrossFit Happy Belated Birthday Jason Leach! Weightlifting Back Squat (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% of your one rep max. Metcon Metcon (Time) Teams of 2: 30 Lateral Burpee Box Jump Overs (20″) 30 Snatches (155/105) 30 Lateral Burpee Box Jump Overs (20″) 30 Clean and Jerks (155/105) 30

Main – CrossFit Please sign in on WODify. Happy Belated Birthday to Vinnie. Weightlifting Deadlift (65%x3, 75%x3, 85%x3, 95% max reps) Work off of your 90% max Metcon Metcon (Time) Teams of 2: 40 Box Jumps each 30 Cal Row each 20 OHS each (155/105) One person working at a timeIf you end up with

Main – CrossFit Metcon Metcon (AMRAP – Reps) Conditioning 5 Rounds for max reps of: 1 min of Strict Pull ups 1 min Hang Squat Clean Thrusters, 115/75 1 min of Row for Calories 1 min of Bench Press, 135/95 1 min of Rest Handstand Hold (AMRAP 6min:) AMRAP 6min: accumulate :10 in a freestanding

Main – CrossFit Weightlifting Floor Press (65%x3, 75%x3, 85%x3, 95%x max reps) Metcon Metcon (Weight) EMOMx8 Odd: 7 Deads at 65% Even: 60 Double unders

Main – CrossFit Please sign up for class. Conditioning 1: Metcon (5 Rounds for time) 1. Conditioning 800m Run, 2:30 rest 600m Run, 2:00 rest 400m Run, 1:30 rest 300m Run, 1 min rest 200m Run ADV RX 2: 20 Muscle-ups (Time) ADV RX ONLY 20 Muscle-ups for timeWOD is only fot athletes with Ring

Main – CrossFit Please sign up in WODify. Weightlifting Back Squat (65%x3, 75%x3, 85%x3, 95%x max reps) Metcon Metcon (Time) Conditioning 21 – 15 – 9: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14) Metcon (AMRAP – Reps) Barbell Conditioning AMRAP 3min: 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 Max Reps

Main – CrossFit Please sign up for class. Weightlifting Shoulder Press (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%) Metcon 3 x 1k row (3 Rounds for time) 3 x 1k row, rest 90 seconds between rounds.Happy Birthday Eric O!