August 2022

Congratulations to the newest members of our Black Shirt Club and Green Team who completed the skills test this past Sunday! Black Shirt Club: Back Row L to R: Sean Freeman, Griffin Blake, Alex Ankrom, River Phanco, Christian Shirey, Angel Santiago, Jake McClendon, Matrice Woods, Adam Callis, Michael Lupo Front Row L to R: Tyler […]

“DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2 minute/rotate Wallball Sit-Ups 20/14 MRX 20/10lbs Rest 2 minute/rotate Dumbbell Snatch Left Arm Rest 2 minute/rotate Dumbbell Right Arm Thrusters Rest 2 minute/rotate Dumbbell Step-Ups 24/20″ MRX 20/18″

Split Snatch Build Up E2MOM 8 – 6 – 6 – 4 – 4 – 2 – 1 CrossFit Games WOD 2012 3 Rounds For Time: (18min cap)8 Split-Snatch (alt legs) 115/75lbs MRX 95/65 7 Bar Muscle Ups MRX Burpee Chest to Bar400m Run Core & Handstand Development 1min HandStand / High Plank Shoulder Taps 1min

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For Time: (20min cap) 12 Deadlifts 155/105lbs MRX 125/85 3 Over the Bar Burpees9 Hang Power Cleans3 Over the Bar Burpees 6 Push Jerks3 Over the Bar Burpees **REST 1min after

CrossFit Games Master/Teens WOD 2015 “Long Chipper” For Time: (25min cap) 1000m Run 25 Power Cleans 135/95 MRX 95/65 25 Box Jump Overs 24/20″ MRX 20/18″ 25 Chest to Bar MRX Pull-Ups50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 25 Chest to Bar MRX Pull-Ups25 Box Jump Overs 24/20″ MRX 20/18″ 25 Power Cleans

CrossFit Games WOD 2008 5 Rounds For Time: (10min cap)5 Deadlifts 275/185lbs MRX 225/155 10 Burpees (jump, open hips, clap Overhead) Core Development 15 GHD Sit-ups15 Hip Extensions 15 Weighted Sit-ups 15 Reverse Hypers 15 Hollow Rocks15 Superman Arches ***************************************************************** We will be hosting our Black Shirt Club / Green Team Skill Test TODAY! Sunday, August

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 2min AMRAP: 9/6 Barbell Push-Ups MRX Push-ups 11 Deadlifts Rest 2min 2min AMRAP: 4 Over the Bar Burpees 8 Hang Power Cleans Rest 2min 4min AMRAP: 6/4 Barbell Push-Ups MRX Push-ups 9 Deadlifts6 Hang Power Cleans Barbell Weight = 115/75 RX+135/95

Deadlift & Front Squat Build-up E2MOM 12 Deadlifts – 11 Front Squats 9 Deadlifts – 7 Front Squats 6 Deadlifts – 5 Front Squats 4 Deadlifts – 3 Front Squats Team WOD“Team KB Klimb” by DB 13min Ascending AMRAP: 1 Kettlebell Sumo Deadlift High Pull (synchronized)1 Kettlebell Russian Swing (synchronized)1 Kettlebell Goblet Squat (synchronized)1 Kettlebell

Squat Snatch Build Up E2MOM 7 – 6 – 5 – 4 – 3 – 2 – 1 CrossFit Games 2019 WOD 1 (RX+) First Cut 4 Rounds For Time: (21min cap) 400m Run 3 Rope Climbs 15′ RX+ Legless MRX 2 to 15′ or 3 to 10′ 7 Squat Snatches 135/95 RX+185/130lbs MRX 95/65 Core Development &

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 Wallball Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 Wallball Sit-Ups20 Chest to Bar MRX Pull-Ups10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 Wallball Sit-Ups20 Chest to Bar MRX