WOD 7-30-14

EMOM x 10-
1. max effort L-sit
2. 2 rope climbs
----------------------
5 rds-
10 axel DL (double overhand grip)
10 burpee box jumps

WOD 7-29-14

EMOM x 5- 10 ring rows
----------------------------
4 rds-
7 Fsq
7 S2OH
straight into-
4 rds-
7 HPCL
7 ring dips

Our volleyball girls have been working hard this month...
Getting ready for their season!

WOD 7-28-14

DL 2-2-2-2-2
----------------
500 m row
then- 30-20-10
Pull-ups
DB snatch

WOD 7-25-14

Bench Press 3-3-3-3-3
--------------------------
4 rds-
400 m run
10 S2OH
20 WB

Our teens have shown so much growth this summer!

WOD 7-24-14

Skills- OHS or Snatch work
-------------------------------
21-15-9
OHS
Burpees

Just perfect.

WOD 7-23-14

EMOM x 10 - 2 cleans + 2 jerks
------------------------------------
Tabata style-
15 wallclimbs
30 HPCL
30 over the box jumps
15 wallclimbs
(You may only do work during the 20 second intervals)

Reebok CrossFit Games were kicked off earlier today!
You can watch it live all weekend... follow the link below.

http://games.crossfit.com/

WOD 7-22-14

Death by T2B
Death by thruster

Remember... they're only bad for the last three minutes ;)