Apr
    17

    Thursday April 18, 2019

    20 Mins to work on Hang Snatch + Snatch

    50-35-20
    Wallballs
    10-8-6
    Bar Muscle Ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    16

    Wednesday April 17, 2019

    Please come prepared to wod outdoors

    Team of 2
    1000m Run
    100 KBS 32kg/24kg
    1000m Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    15

    Tuesday April 16, 2019

    Strict Press
    5-3-3-1-1-1

    For Time:
    150 Burpees

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    14

    Monday April 15, 2019

    5RFT
    9 Deadlift 135/95
    5 Squat Cleans
    3 Thrusters

    Core:
    5 Mins Max Medball Sit-up Throw

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    11

    Friday April 12, 2019

    3 RFT
    20 Strict Pull-ups
    20 Ring Dips
    20 Strict TTB
    20 Medball Cleans

    30 Min Cap

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    10

    Thursday April 11, 2019

    CrossFit Open Wod 15.5
    27-21-15-9
    Calorie Row
    Thrusters 95/65

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    09

    Wednesday April 10, 2019

    Front Squats
    5-3-3-1-1-1

    12 Min AMRAP
    3, 6, 9, 12…..
    Rope Climbs
    Wall Walks
    Jump Lunges

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    08

    Tuesday April 9, 2019

    Team of 2
    20 Min AMRAP
    15 KBS 32kg/24kg
    15 Burpees

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    07

    Monday April 8, 2019

    20 Minutes to build to a Heavy Squat Snatch

    “Amanda”
    9-7-5
    Squat Snatch 135/95
    Ring Muscle Ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Apr
    05

    Friday April 5, 2019

    50-40-30-20-10
    Box Jumps
    Wallballs
    KBS 24kg/16kg

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to