Today's WOD:
A. Every 90 seconds, for 15-minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. For time:
Row 2000 Meters
12 Front Squats (155/105 lbs)
12 Strict Handstand Push-Ups
10 Front Squats
10 Strict Handstand Push-Ups
8 Front Squats
8 Strict Handstand Push-Ups

Today's WOD:
A. For time:
Run 1600 meters
30 Burpees
15 Deadlifts (275/185 lbs)
Run 1200 meters
20 Burpees
10 Deadlifts (275/185 lbs)
Run 800 meters
10 Burpees
5 Deadlifts (275/185 lbs)

Today's WOD:

A. Every 90 seconds, for 15 minutes:

Power Clean x 2 reps

Build over the course of the 15-minutes. Must tap and go!

B. Four rounds for time of:

15 Pull-Ups

30 Wall Ball Shots (20/14 lbs)

60 Double-Unders

Today's WOD:
A. Three sets of:
Back Squat x 8-10 reps
Rest as needed

Work as heavy as you can for each set.

B. Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

Today's WOD:
Scheduling Reminder: We are CLOSED today! See you Monday for Normal Class Schedule.

At the beach:
A. For time:
Run 3-miles

B. For time:
Swim 500 Meters

Today's WOD:
Scheduling Reminder: In honor of the CrossFit Games, we will be CLOSED today and tomorrow (Saturday, July 26th).

At your local park, with a pull-up bar.
A. Two sets, not for time, of:
Run 400 Meters @ 70-80%
Pull-Ups x 7-10 reps

B. For time:
Run 1 Mile
60 Pull-Ups
Run 1 Mile

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. In teams of two, partitioning reps however you like, only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs (24/20")

The non-working partner must be in the designated resting position in order for the reps to count torwards their total:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Schedule for this week:
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.