WOD 7.31.13 Wednesday

3 rounds not for time of:
8 Good Mornings
12 Push-ups
30 sec Double Unders

2 Power Clean + 1 Jerk
65% x 2, 70% x 2

10 min EMOM
5 Burpee Tuck Jumps
100 meter shuttle sprint
*50 meters out and back

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WOD 7.30.13 Tuesday

1 Snatch Push Press + 2 Overhead Squats
*work up off feel to 80% OHS

For time:
1000 meter Run
30 Handstand Push-ups
1000 meter Row
*sub for hspu is 50 hand release push-ups

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WOD 7.29.13 Monday

Thank you to everyone who supported us during our trip to the Reebok CrossFit Games! We felt your energy all the way in California! It was a fun and humbling experience that we will both cherish and use as motivation for 2014!

Front Squat
65% x 8
75% x 8
85% x 6
90% x 4

For time:
30 Burpees
50 Double Unders
40 Pull-ups
40 Double Unders
50 Push-ups
30 Double unders

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WOD 7.27.13 Saturday

Saturday Class Schedule:
9 – 10:30 am Open Gym
No On Ramp Today

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