5.8.2020Overhead Squat (5-5-Max)Accessory Work3 Rounds 12 OHS 20 Ft overhead duck walk 6 Sotts PressMetcon (AMRAP - Rounds and Reps)24 min amrap 12 OH lunge [...]

5.7.2020Clean (4x3 full clean record heaviest set)Hang Clean (4x3 Hang Clean - record heaviest set)Accessory Work4x6 stick clean good morning steaed box jump single leg [...]

5.6.2020Shoulder Press (5-5-max)Accessory Work4x6 Front Raise Wagon Wheel Tricep Press https://youtu.be/biNdx71s78MMetcon (AMRAP - Reps)5x 2 min amrap 6 Push Jerk 8 Front Squat 10 Lateral [...]

5.5.2020weightlifting and all programming is under CrossFit todayBack Squat (5-5-max reps - strength for home gym)Accessory Workhttps://youtu.be/zQC4yzi4ylI EFW - accessory 4x 6 Curtsey squat 6 [...]

5.4.2020SDW 5:45am & 5:30pm, must reserve a spot in wodify to attendHang Snatch (4x3 )Snatch (4x3 Full snatch)Accessory WorkEFW: 5x6 OHS, 6 snatch balance, 6 [...]

5.3.2020800m Run (Time)Max Effort 800m Runrun 800 meters 2 times, record faster time400m Run (Time)Max Effort 400m Runrun 3 - 400 meters. record fastest time200 [...]

5.2.2020Deadlift (7x1 record heaviest)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Metcon (Time)5x 10 sec iso towel DL 12 weighted [...]

5.1.2020Loredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, [...]

4.30.2020Skill Workhttps://youtu.be/8yoJIgZXyQE Home gym 5 minute Double under Practice 5x4 Turkish Get Ups each handMetcon (AMRAP - Rounds and Reps)2 x 5 min amraps 10 [...]

4.29.2020Front Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)17 min amrap 10 Pistols 15 Burpees 10 Toes To BarMetcon (AMRAP - Rounds and Reps)4x6 [...]