AMRAP

WOD

5 min AMRAP

(95, 65)

15 Push Press

10 SDHP

immediately followed by

50 box jumps

30 cleans

Getting Ready For Epic

The Epic Challenge. Saturday 9:30am

Surpass the ordinary. Do something Epic.

WOD

30 Push Press

30 SDHP

Run 400m

4 rounds for time

Crossfit Games Sectionals

Kathy gets a PR

Sectionals is coming up and we have several

of our CrossFitters going to compete. Volunteers are needed.

Sign up here to volunteer.

WOD

4 burpees at the top of each minute

(95, 65)

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squats

20 Front Squats

For Time

Empty

Do you push till you are empty? It is always amazing to see how athletes can find that little extra in competition. They go beyond their limits. They go past empty. We saw that quite a bit this weekend at the qualifiers. When you think you are empty, you might be surprised to find more in that tank. You are a miracle. Prove it.

21-15-9
Box Jumps (24 in)
Kettlebell Swings (m 1.5 pood, f 1pood)
SDHP (m 95, f 65)

For Time

Fight Gone Bad

Yeah Box Jumps!











WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

OUCH!

Go Eric!









WOD

Start with 10 reps of the following
10 sdhp
10 ring dips
10 box jumps
10 wall ball

Drop 1 rep on all exercises every round until you hit zero.

For time.

Nikki's Blog

Check out Nikki's Blog and
don't forget to try out her Bootcamp on
Saturday morning at 8:30a





WOD

7 Rounds for Time of

10 SDHP
10 Ring Dips

Workout Triplet

Joan takes out some aggression on the bag!











Today

20 Air squats
20 SDHP @75lbs
20 Tuck Jumps

4 rounds for time