WOD 2-28-19

4 rds-
1:00- AAB cal
1:00- DU
1:00- sit-ups
1:00- rest

WOD 2-27-19

5 sets- 1 PP + 1 PJ + 1 SJ
--------------------------------------
7 min AMRAP-
7 S2OH
7 T2B

Our CrossFit Mamas are the best! Kate is moving well and 

looking strong.

WOD 2-26-19

EMOM x 18-
1- 12 ring row
2- 12 SDLHP
3- 1 arm OH carry
    *100 ft. each arm

WOD 2-25-19

EMOM x 10-
1 PCL + 1 HCL
------------------------
12 min clock:
1-2-3-4-5-6-7-8-9-10
F.Sq (115/75)
lat bar burpee
*find 1 RM clean in time remaining

WOD 2-22-19

Partner "Jack"
20 min AMRAP-
10 P. Press
10 KBS
10 Box jump
*P1 completes a round and then P2
  Take turns for 20:00

The OPEN is upon us! Feel free to join us on Saturdays to
complete the weekly WOD or to just hang out and cheer on
your friends!  Five weeks to prove your fitness.

WOD 2-21-19

B. Sq 4 x 6 @ 80%
-----------------------------
A- 3 x 2:00 banded march
B- 3 x 10 lateral step up
C- 3 x 30 superman 'pulses'

WOD 2-20-19

Tabata- HS Hold
-------------------------
8 min AMRAP-
20 ft. HS Walk
40 DU
80 ft. Dball carry
*sub 3 wall climb for HS walk

WOD 2-19-19

Every 2:00 x 5 rds-
5 pcl (155/105)
10 T2B
15 WB (20/14)
1:00 rest then-
3 rds for time

WOD 2-18-19

EMOM x 10- 1 PSN + 1 OHS
---------------------------------------
21-15-9
HPSN (75/55)
burpee

WOD 2-15-19

EMOM x 20 w/ Partner-
P1- 7 thrusters + 21 DU
P2- holds plank until P1 completes movements
*alternate every minute- each partner will do 10 rds.

WOD 2-14-19

For time:
2k row

Powerhouse couple killing their Saturday WOD!

WOD 2-13-19

EMOM x 7-
1 PCL + P.Jerk
----------------------
Retest Lurong Week #5
9 min AMRAP-
8 bar facing burpee
7 PCL (96/65)
6 FR lunge
5 S2OH

WOD 2-12-19

EMOM x 10-
1- Max bar MU
2- 12 box jump overs
* at minute 11- 3:00 max WB
* at minute14- max bar hang

WOD 2-11-19

DL 5-4-3-2-1
--------------------
"Diane"
21-15-9
DL
HSPU

One of our originals, Pam Brown, is back at it and doing

great! Her movement is still just as beautiful. 

WOD 2-8-19

50 cal row
Then 3 rds-
25 R. KBS (70/53)
15 gob. sq

WOD 2-7-19

Floor Press 5-5-5-5-5
——————————
8 min AMRAP for quality-
12 kB row *each
14 tricep push down
16 plank shoulder taps

WOD 2-6-19

Lurong Week #4-
10 min AMRAP-
15 PSN (115/75)
20 DL
25 Over the box jump (30/24)
20 HRPU
15 thruster

WOD 2-5-19

EMOM x 18-
1- 150 ft. Dball carry
2- 10 chin-ups
3- 15/10 cal AAB

WOD 2-4-19

EMOM x 10- 2 PCL
------------------------------
"Open 13.4"
7 min AMRAP ladder-
3-3, 6-6, 9-9, 12-12, etc
PCL + Jerk (135/95)
T2B