WOD 7.20.22

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A. Every 30 seconds for 20 rounds: 1 Clean and Jerk @ 80% B. 4 rounds for time: 15 Deadlift 102/70KG 400M Run

WOD 7.19.22

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A. Superset Front Rack Lunge 10-10-10-10-10 Sots Press 10-10-10-10-10 B. "CrossFit Games Open 12.2" As many reps as possible in 10 minutes: 30 Snatch 34/20KG 30 Snatch 61/34KG 30 Snatch 75/45KG 30 Snatch 95/55KG …

WOD 7.18.22

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A. Superset Push Press 5-5-5-5-5 Weighted GHD Sit Up 10-10-10-10-10 B. "Marco" 3 rounds for time: 21 Pull Up 15 Handstand Push Up 9 Thruster 61/43KG

WOD 7.17.22

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A. For load and time: Prowler Push 5 x 50M B. As many rounds as possible in 7 minutes: 10 Sumo Deadlift High Pull 35/25KG 10 Push Up

WOD 7.16.22

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A. Superset Wide Grip BTN Strict Press 5-5-5-5-5 Leg Lift 5-5-5-5-5 B. 3 rounds for time: 400M Run 30 Overhead Lunge, 20/15KG Plate 2 Rope Climb

WOD 7.15.22

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A. Superset Deadlift 3-3-3-3-3 Dip 3-3-3-3-3 B. 8 rounds for max reps: With a 1 minute clock: 25 Air Squats Max Rep Power Clean and Jerk 61/43KG Rest 1 minute between rounds. Compare to July 9, 2019. …

WOD 7.14.22

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A. Work up to a heavy Snatch, Double B. As many rounds as possible in 7 minutes: 7 Burpee to Target 7 Toes to Bar

WOD 7.13.22

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A. Superset Overhead Box Step Up 10-10-10-10-10 GHD Sit Up 5 x 10-25 reps B. 4 rounds for time: 15 Dumbbell Thruster 50/35LB 400M Run Compare to July 30, 2019.

WOD 7.12.22

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A. Every minute for 8 minutes: 1 Clean 2 Push Jerk 1 Split Jerk B. As many rounds as possible in 12 minutes: 12 Handstand Push Up 8 Power Clean 84/61KG 4 Bar Muscle Up

Summer Schedule is Posted!

SUMMER IS HERE! Our schedule for the summer becomes more flexible June 13th-August 14th! This is for Gymnastics, Parkour, and CrossFit Kids & Teens. You’ll get more time in the gym—something we know your kids will love. Find out "How…