Thursday

WOD

"Grace"

Clean & Jerk 135lbs.

30 Reps for time

Scale to 95/65 as needed, post times to comments.

Wednesday

Attitude and Confidence...

The Little Engine that Could. If she was a CrossFitter she would be an animal. I think I can, I think I can will take you a long way when things get tough/heavy.

Ages 3 and up.

WOD

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

Complete each exercise before moving to the next one.

Post times to comments.

Tuesday

WOD

Deadlift 5-5-5

Dumbbell Floor Press 3-3-3-3-3

Post loads to comments.

Saturday

We will be closed Monday, Sept. 7th in observance of Labor Day.

WOD

30 Kettlebell Clean and Jerk (1 Arm, 15r/15l)
15 Deck Squats

1 Mile run

21-15-9

Dumbell Clean and Jerk
Situps
Pullups.

Post times/weights used to comments.

Friday

WOD

"Fightin' for Friday"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 Rounds of:

1. Barbell Thrusters 75/55
2. Walking Lunge Steps
3. Feet Elevated Pushups
4.Deadlift 135/95
5. Double Unders

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post scores to comments.

Thursday

WOD

Back Squat 10-10-10

After a brief rest:

21-15-9

Knees-to-Elbows
Pullups
Burpees.

Post loads/times to comments.

Wednesday

WOD

7 rounds for time:

7 Overhead Squats 135 lbs
7 Box Jumps, 24"
7 Clapping Push Ups

Post times to comments.