20160729

" Black Lung"
 21-15-9

thruster 95/65
push up
front squat 95/65
pull up
wall ball 20/14
burpee

20160727

For Time:

20 du
20 burpee
20 du
19 burpee
20 du
18 burpee
20 du
17 burpee
etc...till 1 burpee

20160725

7 min
2-4-6-8...

deadlift 225/155
hand stand push up
rest 5 min

7min
2-4-6-8...

power clean 155/105
pistols

20160722

20 min amrap

300m  run
10 hollow rock
20 walking lunge
30 du

20160720

"The Seven"

7 rounds

7 hand stand push up
7 thruster 95/65
7 knees to elbow
7 dead lift 175/245
7 burpees
7 kettle bell  1.5/2 pood
7 pull up

20160718

15 min amrap

3 body weight front or back squat
1 rope climb
10 push up

20160715

For Time:

400m run
20 push up
300m run
20 dips
200m run
20 push up
100m run
20 dips

20160713

10 min EMOM

Even: 3 deadlift @ 75%
Odd: 5 hand stand push up

Then:
     "Fran"
    21-15-9

pull ups
thrusters 95/65

20160711

1-2-3-4-5-6-7-8-9-10
shoulder press (75% of max)
10-9-8-7-6-5-4-3-2-1
toes to bar

20160708

"Dream Team"
-teams of 3

400m relay run
100 front squat 135/95
75 pull up
50 shoulder to overhead 135/95
25 hand stand push up
400m run together

*split work as needed

20160706

20 min AMRAP

5 chest to bar pull up
10 wall ball 14/20
15 kb 1/1.5pood

20160704

4 min rounds with 2 min rest in between

15 push press 75/55
10 sumo deadlift 75/55
5 Burpees

Repeat X 3

20160701

 CANADA DAY WOD

July 1st, 9:30 A.M

$15/per person 
$25 if you bring a newbie (someone that's never tried CrossFit before).

Show your patriotism and maybe you'll be exempt from burpees (if there are any). 😜