Skill Work
Sots Press
5-5-5

Power Cleans
Men Move 10,000 Pounds
Women Move 5,000 Pounds

Keep in mind lighter weight = more reps!

Developed by Hybrid Athletics

Just wanted to say Thank-You for allowing me to be part of your life You Guys and Girls ROCK!

30-25-20-15-10 Reps. of
Burpees
Box Jumps 24/20
Toes to Bar
For Time:

Good athletic movement begins at the core and radiates to the extremities, core strength is absolutely essential to athletic success. -CrossFit Guide

Back Squat
3-3-3-3-3

21-18-15-12-9-6-3 Reps. of
Sumo Deadlift Highpulls 75/55
Push Jerks 75/55
For Time:

“Great trials seem to be necessary preparation for great duties.”-Thompson

“I Got Skillz”
Squats
Pushups
Situps
Regan is going to show you the Ropes!!

Developed By CF Houston
5 Rounds
5 OHS 135/95
5 HSPU
5 Hang Power Clean 135/95
5 Chest To Bar (Chin for Ladies)
200 Meter Run
For Time:
Scale as needed!

WOW another week almost gone!! It is Friday so that means you get to pick your own WOD or do some skill work

Complete as many Deadhang Pullups as possible without coming off the bar, when you drop your DONE!
You only get one shot to get as many as possible!!

“Diane”
21-15-9
Deadlifts 225/155
HSPU
For Time:

I can’t wait to get back to the gym tonight. My kids have taken over my life

Hang Power Clean
3-3-3

2 Rounds
50 Kettlebell Swings 70/53
50 Burpees
For Time:

Check out Live Primal listed under Our Friends

5 Rounds
50 Jump Touches 18″-14″
40 Squats
30 Situps
20 Pushups
10 Pullups
For Time:
This WOD looks interesting!!

“Confidence is going after Moby Dick in a row boat and taking the tartar sauce with you.” Zig Ziglar

Can’t wait to hear about the Cert. Regan and Robert!!

Due to the overwhelming number of MEN in our GYM that complain about Lunges we have two options today!!

400 Meter Walking Lunges
For Time:

OR

100 OHS 95/65
For Time:
Everytime the bar is dropped there will be a 5 Burpee penalty, but kept in mind that if you have to rest you can rest the bar on your back!! Just don’t let the bar hit the GROUND