WOD

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[vc_row][vc_column][vc_column_text]Pistols, broad jumps and wall ball situps.  Show up and see the numbers. Movement Tip: The Pistol[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text]WOD. Alternating EMOM (3 movements in rotation)  for 15 MIN 5 squat clean 135/95 *Jacked 155/115 30 seconds max rep pushups 45 seconds of max rep ambit situps for 15 minutes/5 cycles total Movement Tip: Clean Movement Tip: Pushup Movement Tip: Abmat Situp[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]CrossFit Main Site Workout from 01/28/18 21-15-9 reps for time of Power snatch 115/75 Box jump 24/20 *** No 9:30am Boot Camp today Movement Tip: Power Snatch Movement Tip: Box Jump[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes of 15 Thruster 15 Floor press 15 Back squat 45 Double unders All with an empty barbell 45/35 Beginning today, we are starting a Noon CrossFit class on Mondays, Wednesdays and Fridays through February.  If there is enough attendance at these Noon classes, we will continue them in March. Please be

[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see the movements.  If you missed Thursday’s deadlift 5×5, you can choose to do it today.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Deadlift 5×5 and Pushup Strength Routine Add 5-10lbs from your most recent DL 5×5, or we will help you determine a starting weight for the current strength cycle.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]For time… Power clean 15-12-9-6 Burpee pullup 12-9-6-3[/vc_column_text][/vc_column][/vc_row]