Happy July!

Cleans

3-3-3-3-3

2 Rounds

500 Meter Row

25 Burpees

For Time:

Welcome Angie!

5 Rounds

40 Meter Barbell Overhead Walk 135/95

30 Wallballs 20/14

40 Meter Kettlebell Farmers Carry 70/53 (one kettlebell each hand) 

For Time:

We view cross training as exceeding the normal parameters of the regular demands of your sport or training.-CrossFit Guide

Thanks for visiting us Scott!

5 Rounds

40 Double Unders

30 Box Jumps 24/20

20 Kettlebell Swings 53/35

For Time:

Due to some very UGLY DEADLIFTS tonight, we (Trainers) will be scaling the the WOD for you. We will be choosing the weight for you. You must have good form before you continue to add more weight. If you are not cautious you will get INJURIED! CrossFit is an Extreme Sport it will mess you up if you train with poor Judgement! Yes you must check your ego at the door! If you don’t like it, don’t let the door hit you on the way out!

Counting the score!

The Birthday Boy’s WOD!

7 Rounds

3 Weighted Pullups 53/35

5 Deadlifts 315/200 

7 Handstand Pushups

For Time:

Get Ripped! The Shake Weight!

Why does the average person fall for all these RETARDED Gimmicks! You can melt away pounds and tone your arms with the shake weight?! A movement like that should be done behind closed doors!

“Fight Gone Bad”

3 Rounds

Wallballs 20/14

Sumo Deadlift Highpull 75/55

Box Jump 20

Pushpress 75/55

Row (Calories)

1 Minute at each exercise

1 Minute Rest Between Rounds

Total Number of Reps.=Score

The best day of the week FRIDAY! It is open gym day, the skies the limit. Anything you want:)

That SUCKED!

Hopefully you have recovered some from that really stupid WOD on Wednesday?!

Deadlift

3-3-3

3 Rounds

15 Dumbell Thrusters 50/35 (or bar)

30 GHD Situps (or Abmat)

For Time:

Yeah Burpees!

90 GHD Situps is a BAD idea if you do not use the GHD on a regular basis! We want to make you stronger, but NOT injury you.

Due to the fact that we only have two ropes and several dozen members fighting over the ropes we are going to change our HERO WOD up a little bit. We will be doing 5 Rounds 1 Round from 5 different HERO WODs! No we will not whine or complain! These Men have lost there lives in the line of Duty for our Country!

“RJ”

800 Meter Run

5 Rope Ascents

50 Pushups

“Badger”

30 Squat Cleans 95/65

30 Pullups

800 Meter Run

“Hansen”

30 Kettlebell Swings 70/53

30 Burpees

30 GHD Situps or Abmat

“Erin”

15 Dumbell Split Cleans 40/30

21 Pullups

“Paul”

50 Double Unders (bring your rope)

35 Knees to Elbows

20 Yds. Overhead Walk  135/95 

For Time:

Please scale as needed there will be a 50 minute time cap, yes we will help you scale

5 Rounds

50 FT. Overhead Barbell Walking Lunges 45/35

21 Burpees

Back Knee must GENTLY!!  kiss ground

For Time:

This may be the perfect time to get yourself some knee pads!