- Jan 4, 2021
- 1 min read

Monday, January 4, 2020

We are getting in “OPEN” mentality!!!

SKILL

Power Snatches 3x8

WOD

10 min AMRAP

20 Squat Cleans (75/115)

15 Pull ups (2 Strict)

10 Hand Stand Push ups

*Rest 2 mins* add Lbs

10 min AMRAP

20 Back Squats (95/135)

15 Bent over Rows

10 Hand Stand Push ups (2 Strict)

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Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB

Sunday, August 14, 2022

WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)

Saturday, August 13, 2022

A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!