May 2017

WOD: A. EMOM x 10min: Weighted, Strict, or Strict Banded Pull-Ups or Muscle-Ups (Bar or Ring) or Tough Ring Rows / Strength or Skill Development Athlete picks a modality and works to get around 2-5 reps each set B. MURPH Challenge Prep For Time *with or without a 20/14lb vest* Run 800m –5 Rounds of 5 Pull-Ups – […]

WOD: “Gwen” For Load 15 – 12 – 9 reps of Clean & Jerk (can be Power/Squat) Rules -Touch and go at floor only -Even a re-grip off the floor is a foul -No dumping -Use same load for each set -Rest as needed between sets Click here to sign up for Catered Fit! Delivered

WOD: A. Front Squats: 6 Sets x 4-5 Reps – E2:30MOM B. For Time 10 Squat Cleans 95/65 RX+ 115/75 (MRX 75/55) 16cal Row RX+ 16cal Assault Bike 22 Anchored Sit-Ups RX+ 22 GHD Sit-Ups –rest 1min– 10 Front/Back Rack Lunges, Alternating/Stationary 95/65 RX+ 115/75 (MRX 75/55) 16cal Row RX+ 16cal Assault Bike 22 Anchored Sit-Ups RX+ 22

WOD: A. Strict Press: 6 Sets x 4-6 Reps – E2:30MOM B. 10min AMRAP -10 Power Snatch 95/65 RX+115/80 (MRX 75/55) –or– 10 KB Hang Power Snatch (5 Each Arm) 24/16 RX+ 32/24 (MRX 20/12) -10 HSPUs (MRX 2″/4″ Rise) -10 Hang Power Snatch 95/65 RX+115/80 (MRX 75/55) –or– 10 KB Hang Power Snatch (5 Each

WOD: A. Split Jerk Build Up 4 Split Jerks – EMOM x 3min – rest 2min/add weight 3 Split Jerks – EMOM x 3min – rest 2min/add weight 2 Split Jerks – EMOM x 3min – rest 2min/add weight 1 Split Jerk – EMOM x 5min B. For Time 100 Double Unders or 400m Run 25

We are thrilled to announce that Paul McCrary has qualified for the 2017 Reebok CrossFit Games to be held this August in Madison, Wisconsin! Most athletes can only dream of making it to the Games, but Paul’s dedication, hard work and determination have made it possible for him to return to the biggest stage in

WOD: A. Hang Power Clean: 4 – 3 – 2 – 1 – 1 Build Up AHAP – E2MOM B. “Nasty Girls” 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95 –or– “Nasty Girls V2” 3 Rounds For Time 50 Alternating Pistols 7 Muscle-Ups 10 Hang Power Cleans 175/115 CFHSV Running & Endurance

WOD: “Lumberjack 20” For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20 chest to bar pull-ups 400m run 20 box jumps 24″/20” 400m run 20 squat cleans 115/75 400m run On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal

WOD: A. Push Press: 6 Sets x 4-6 Reps – E2:30MOM B. 2min AMRAP 10 Hang Power Snatch 95/65 RX+ 115/80 (MRX 75/55) 10 Thrusters 10 HSPU (MRX 10 Hand-Release Push-Ups) –rest 2min– 3min AMRAP 10 Hang Power Snatch 10 Ring Dips (MRX 10 Bar Dips) 10 Thrusters –rest 3min– 5min AMRAP 10 HSPU (MRX 10 Hand-Release Push-Ups) 10

WOD: A. Deadlifts: 6 Sets x 4-6 Reps – E2:30MOM B. For Time 10 Deadlifts 205/140 RX+ 245/165 (MRX 165/115) 1 Rope Climb 15′ RX+ Legless (MRX 10′) 10cal Row RX+ 10cal Assault Bike 10 Box Jumps/Step-Ups 24″/20″ RX+ 30″/24″ 10 Deadlifts 2 Rope Climbs 20cal Row RX+ 20cal Assault Bike 20 Box Jumps/Step-Ups 10 Deadlifts