5RFT

Full Court Press

5 rounds for time: 200m run 30 double unders 9 hang squat cleans (115/85) Reminder:  The last Saturday of each month is Bring A Friend Free Community Workout. Bend Don’t Break We will be collecting donations of hygiene products benefiting the Star of Hope Mission. Bring hygiene packs (in clear plastic bags) or individual items […]

The Goat

Every 2 min for 16 min: Front squat x 3 @ 80-90% 5 rounds for time: 5 power snatch (135/95) 15 wall ball (20/14) 30 double unders Core: coaches choice

Gaza – Hero WOD

Teams of 2 Partner WOD – split the work including the runs (Hero WOD c/o CrossFit.Com) 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run

Time Traveler

Warm up: coaches choice 5 rounds for time: 40 Double Unders 20 wall ball (20/14) 10 power cleans (135/95) **Holiday Schedule is in the Announcements Link above***

Topsy Turvy

Warm up: coaches choice 5 rounds for time: 400m run 6 S2OH (165/115) 12 pull-ups

Bumblebee Tuna

5 sets: Snatch balance + OHS (moderate weight, work good technique) Rest 2 min Strict press 4-3-2-1 (85%+) Rest 2 min 5 rounds for time: 200m run 15 KB swings (70/53) 10 burpees 5/3 muscle ups

Hulk Smash

5 rds for time 9 burpee box jumps 28 double unders Cash out not for time 5 rds 10 elevated ring rows or strict pull-ups 10 GHD sit ups

Brass Monkey

Every 2 minutes for 20 minutes: Power snatch x 1 Build across the 10 sets. 5 rounds for time 6 OHS (155/110) 30 Double unders