Push Press (2-2-2-1-1-1)   Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups
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Power clean + Split Jerk (5×1+2 across) Metcon (AMRAP – Rounds and Reps) AMRAP 11 Power cleans x10 burpees x15
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Announcements 2017 Send off Party is Saturday Dec 30th! It has been a year of goal crushing and success all through our community! Come send off 2017 with one last evening with your CrossFit fam! Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that...
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Push Jerk (10×1) Metcon (Time) 50 Push Press 45# 50 Sit-ups 50 ft HS WALK 2 RFT
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Push Jerk (2-2-2-2-2 Build) Metcon (Time) Deadlift S2OH Hang Clean 2-4-6-8-10 Rest 1min after each round
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Push Jerk (2-2-2-2-2 Across) Metcon (AMRAP – Rounds and Reps) Amrap 12 Dubs x 30 Push-jerk x9 Rope Climb x1
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Push Jerk (5×3 Build) Metcon (AMRAP – Reps) Amrap 14 60 Dubs 9 Push-Jerks 165/110 Row 500m 9 Overhead Squats 165/110 Every 50m will count as a rep on the Rower. 500m =10 reps.
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Push Jerk (5×3 Across) Metcon (Time) Dubs x20 Wallballs x15 HSPU x10 5RFT
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Push Jerk (1-1-1-1-1) J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 To learn more about J.T. click here
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Push Jerk (6-4-2-2-4-6) Metcon (Time) 175 Dubs 95 Wallballs 60 Power Cleans 25 Burpees 800m Run
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Workout of the Day


  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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