WOD / Events

Strength:

E3MOM 15
4 Deadlifts @75-80%

Conditioning:

AMRAP 10

30 Push Jerks (Rx: 95/65) (Fx: 75/55)
20 Front Rack Lunges (Rx: 95/65) (Fx: 75/55)

NEW CLASS ALERT!! 

New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE 

Conditioning:

E5MOM 40

1: 1000m Run (Fx: 800m Run)
2: AMRAP
10 Calorie Ski Erg
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
3: 1000m Run (Fx: 800m Run)
4: AMRAP
10 Sit Ups
5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Strength:

4 Rounds
100m Kettlebell Farmers Carry
5 Strict Chest to Ring Pull Ups + 1 Strict Ring Muscle Up (Fx: 5 Ring Kips Swings With Pull + 1 Ring Muscle Up)

Conditioning:

7 Rounds

7 Toes To Bar
14 Box Jumps (24/20)

Time Cap 10:00

Strength:

EMOM 12 
1: AMRAP :45 Right Arm Kettlebell Cleans
2: AMRAP :45 Left Arm Kettlebell Cleans
3: AMRAP :45 Ring Push Ups (Fx: Hand Release Push Ups)
4: Rest 

Conditioning:

AMRAP 12
6 Each Arm Kettlebell Front Squats (32/24) (Fx: 24/16)
8 Push Jerks (135/95) (Fx: 95/65)
10 Burpees Over the Bar

NEW CLASS ALERT!! 

New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE 

Free 7-Fit Class at 10:00AM Click Here To Register now

Strength:

E2MOM 12
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (ME)

Conditioning:

For Time:

18 – 15 – 12 – 9 – 6 – 3

Chest to Bar Pull-Ups (Fx: Pull-Ups)
Strict Handstand Push-Ups (Fx: Kipping Handstand Push Ups)

Time Cap 12:00

Conditioning:

AMRAP 37
1000 Run
10 Back Rack Lunges (135/95) (Fx: 95/65)
1000 Row
10 Front Rack Lunges (135/95) (Fx: 95/65)

NEW CLASS ALERT!! 

New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE 

Strength:

E2MOM 18
2 Front Squats (↑)

Conditioning:

75 Toes To Bar (Fx: 50)

EMOM including 0:00
12 Kettlebell Swings (Rx: 24/16)(Fx: 16/12)

Time Cap 10:00

Strength:

EMOM 8
1 Power Clean + 1 Push Jerk + 1 Hang Power Clean + 1 Push Jerk (↑)

Must be touch-and-go.

Conditioning:

E2MOM 24

1: Assault Bike Cals (Rx: 30/25) (Fx: 25/20)
2: Rest
3: Ski Erg Cals (Rx: 30/25) (Fx: 25/20)
4: Rest

Strength:

E3MOM 15
6 Each Arm Tempo Dumbbell Bench Press (30×3)
1:00 High Plank

Conditioning:

5 Rounds

12 Box Jumps (30/24) (Fx: 24/20)
6 Power Snatches (155/105) (Fx: 115/80)
Rest 1:00