22Jul

“Diane”

Strength: Back Squat
12×1 @ 70%
10×1 @ 75%
7×1 @ 80%
5×2 @ 85%

MetCon:
“Diane”
21-15-9
Dead lift (155/105)
Ring Pushup


21Jul

Buck Furpees

Strength:
1+1+1×7 Clean + Front Squat + Jerk @ 80%

MetCon:
Tabata Hanging Knee Tucks

Rest 1 minute

For Time-
75 Burpees


Strength:
2×8 Back Squat @ 80%

MetCon:
2015 CrossFit Regional Event 7
For Time-
30 Pullups
1 Clean (135/95)
1 Clean (145/105)
1 Clean (155/115)
1 Clean (165/120)
1 Clean (175/125)


If you want a say in what goes into your Sunday morning WOD, join us at the Whiteboard to determine what we’ll take on today!


Teams of 2
4 Rounds-
400m Run
30 Wall Balls (14/10)
30 Deadlift (55/35)
30 Box Jump
30 Push Press (55/35)
30 Pushup
30 Back Squats (55/35)