CrossFit - Tue, Mar 10Free Guest Day - March 13th!Warm-up2 Min Cardio10 w/pvc:Pass ThruOHSThrusterleg SwingHollow RockV-UpScap Pull UpT2BEMOM4 min EMOM3 each:Power CleanFSPPThrusterThruster (5x4 record heaviest 1x5)Metcon (Time)10-9-8-7-6-5-4-3-2-1Thruster 75/5 (rx+ 95/65)Toes 2 Bar1-2-3-4-5-6-7-8-9-10Power CleanPistols1 workout - [...]

CrossFit - Mon, Mar 9Free Guest Day - March 13th!Warm-up3 min cardioWhiteboardMonday FixWarm-upSolider KickHamstring SweepInch WormSamsonDeath MarchKB OH Walking lunge3x5GMDLBS6 OH LungeDeadlift (5x4 record heaviest 1x4)Metcon (AMRAP - Rounds)12 Min EMOM 14 OH Lunge 75/55 [...]

CrossFit - Sun, Mar 8Free Guest Day - March 13th!Warm-up10:Alt ScorpionInch WormHanging Knee RaiseBurpees2 wall walks2 manmakers (push up row, push up row, squat clean thruster)Skill WorkRope ClimbsMetcon (AMRAP - Rounds)E3MOM for 30 minutes (10 [...]

CrossFit - Sat, Mar 7Free Guest Day - March 13th!Warm-upRunners lunge10 Inch Worms 2 Push Ups eachXo Sym: tiger walk, Incline +Bench Press (5x5 record heaviest 5)Warm-upMetcon warm up - 2 rounds of WOD with [...]

CrossFit - Fri, Mar 6Free Guest Day - March 13th!Warm-upcariocagate openers high kneesbutt kickersrunners lunge200 m run10 SCap Pull ups1 round Cindy 5 pull up, 10 Push up, 15 Squat10 KB Swings10/8 cal row/bike/skiThings Fall [...]

CrossFit - Thu, Mar 5Free Guest Day - March 13th!Warm-up10 Alt ScorpionXO Sym WY Neg & Victory2x10Leg SwingsAlt Runners Lunge200 M RunPush Ups2x5Shoulder Press w/2 sec pause at topshoulder press - normal speedShoulder Press (5x5 [...]