Workouts

Monday Mary or Cindy your choice Tuesday "Push Press (no racks, everyone has their own barbell) 1-10-1-20-1-30 (score is total weight lifted' sets have to be unbroken, rest in between) EMOM x 6 5 Weighted Dips (box dip scale) 5 BO Rows Wednesday 50-40-30-20-10 Double Unders SIT UPS 10 Deadlifts after each round 315/225 lbs Thursday "Nancy" 5RFT 15 Overhead Squats 400m...

Monday For Time: 21-18-15-12-9-6-3 Overhead Squats (95/65lbs) Dips Tuesday 5-5-5-5-5-5 Sumo Deadlift Highpull For Time: 30 Sandbag Ground Over Shoulder (10070 lbs.) Wednesday - Altra shoes will be here demoing their new CrossFit shoes. Make sure you come try them out. 4RFT 400m Run 21 Burpees 12 DB Thrusters (55/35lbs) Thursday 4 Rounds, each for time 1 Mile Assault Bike Friday 15-12-9 Clean &...

Monday Mobility: T-Spine Opener With Med Ball Warm-Up:  3 Rounds Row 200m Lunge 20 Steps 10 Inch Worms + Push-Up Core Work 150 Partner Med Ball Sit-Ups For Time (20/14#) WOD 3 Rounds For Time 500m Row 21 Burpees 12 Front Rack Lunges (135/95#) Tuesday  Jog 400m 20 Pass Throughs 20 Reverse Grip Pass Throughs 10 Scap Pull-Ups 10 Scap Push-Ups 7 Regular Push-Ups 7 Wide...