June 2017

WOD: Based on Regional Event 4 2017 For Time: -6 Wall Walks RX+ 60ft (30’/30′) Handstand Walk MRX 4 Wall Walks -10 T2B -10 Deadlifts 275/185 RX+ 315/215 MRX 225/155 -6 Wall Walks RX+ 60ft (30’/30′) Handstand Walk MRX 4 Wall Walks -12 T2B -12 Deadlifts -6 Wall Walks RX+ 60ft (30’/30′) Handstand Walk MRX […]

WOD: “Quarter Gone Bad” 5 rounds for total reps of: -15sec Thrusters 135/95lbs MRX 115/75 -Rest 45 seconds -15sec Weighted Pull-Ups 50/35lbs MRX 35/20 -Rest 45 seconds -15sec Burpees -Rest 45 seconds score is total reps from all 5 rounds

WOD: Based on Regional Event 3 2017 For Time: -50 KB/DB One Arm Overhead Lunges (alt/stationary) 55/35lb DB or 24/16kg KB RX+ 32/24kg KB MRX 45/25lb DB -100 Double Unders -50 Wallballs 20/14 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′ – 5 Rope Climbs 15′ RX+ 10 Rope Climbs 15′ MRX 5 at 10′ or

WOD: For Time: -9 Power Cleans 135/95 RX+ 155/105 MRX 115/75 -18 Military Anchored Sit-Ups RX+ 18 GHD MRX 18 Anchored sit-ups -9 Calorie Row or 9 Calorie Bike -15 Power Cleans -30 Military Anchored Sit-Ups RX+ 30 GHD MRX 30 Anchored sit-ups -15 Calorie Row or 15 Calorie Bike -21 Power Cleans -42 Military

WOD: For Time: -800m Run -16 Back Squats 135/95 RX+ 165/115 MRX 115/75 -600m Row -12 Front Squats -400m Run -8 Back Squats -200m Row -4 Front Squats -200m Run – 2 Back Squats – 400m Row – 4 Front Squats -600m Run – 6 Back Squats -800m Row – 8 Front Squats **can start with

WOD: Strict Press = 6 sets x 4-5 Reps E2:30MOM 3 Rounds For Time Of: -15 Over Box Jumps 24/20″ MRX 20/18″ – 9 S2O 115/75 RX+ 135/95 MRX 95/65 – 6 Bar MUs MRX 6 Burpee C2B Pull-Ups Core & Shoulder Development – 10 Hollow rocks – straight to – – 10 V-Ups –

WOD: Deadlifts = 6 sets x 2-4 Reps E2:30MOM 10 RFT: (15min cap) -10 Deadlifts 135/95 RX+ 165/115 MRX 115/75 -10 Barbell Push-Ups MRX 10 Push-ups Core Development & Stretching -30 GHD Sit-Ups for Time -25 Hollow Rocks -30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits, Backbend) REMINDER: Friday Night FIGHT! This Friday,

WOD: “TOMMY V” For Time: 21 Thrusters 115/75 12 Rope Climbs 15′ 15 Thrusters 115/75 9 Rope Climbs 15′ 9 Thrusters 115/75 6 Rope Climbs 15′ Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.We’re asking the CrossFit community to make donations to the

WOD: A. Power Snatch: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regionals Event 2 2017 21 – 15 – 9 reps for time of: Power Snatch 115/80 (MRX 95/55) Ring Dips (MRX Bar Dips) C. Core Development: Accumulate 1 minute Right Side Plank Hold 25 GHD Sit-Ups or

WOD: A. Front Squat: 6 sets of 2-4 reps E2:30MOM B. Based on Regionals Event 1 2017 For Time: 800m Run RX+ 1200m Run Then, 10 rounds of: RX+ 12 rounds 4 HSPU RX+ strict HSPU 8 Chest to Bar Pull-Ups 12 Air Squats **RX+ wear a 20/14lb vest Click here to sign up for Catered