Monday 10/26/15

Part 1: EMOM x 10min 1 Clean + 1 Hang Clean + 1 Split Jerk *increase weight each round Part 2: For time: 75 Pull-ups 75 Push-ups 75 Front Squats (75/55) 75 Hang Power Cleans (75/55) 75 Push Press (75/55) 75 GHD Sit-ups 75 Double Unders *25 min...

Friday 10/23/15

Part 1: 20min Alt EMOM Even: 1 Hang Snatch + 1 Snatch Odd: 20 Abmat Sit-ups Part 2: Kettlebell Test EMOM for 10min 30 KB Swings (24/16kg) Pick 30, 20 or 10 reps and maintain that unbroken pace EMOM

Thursday 10/22/15

Saturday October 24th and Sunday October 25th we will be closed as we are hosting a CrossFit L-1 Seminar. Last weekend we hosted an outdoor WOD at a park close to the gym. For this coming weekend we have contacted our friend and Owner of CrossFit High Octane Ryan...

Wednesday 10/21/15

Part 1: Min 1: Row 15/10 cal Min 2: 5 Strict Burpee Push ups Min 3: 4 Manmakers (light DB’s) Min 4: 6 DB Step ups Min 5: Rest Min 6: Row 15/10 cal Min 7: 6 Strict Burpee Push ups Min 8: 6 Manmakers (light DB’s) Min 9: 8 DB Step ups Min 10: Rest Then 10...

Tuesday 10/20/15

Part 1: 20mins Workout Prep Part 2: 5 Rounds for Time: 5 Deadlifts (275/185) 10 Handstand Push-ups *Scaling for HSPU will be DB Push Press if you cannot scale on the wall