Look forward to being back on “regular schedule!”

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps per round for time of:
50/35# DB thrusters
Calorie row
Post time and scaling

Monday 5pm Specialty Class- CrossFit Open Prep WODs
Skill work- ring support, ring dip, false grip, kneeling muscle up/then- MU!
Regionals WOD 13.5
21-15-9 reps/round for time of:
Deadlift 145/95kg
Box jumps 30/24″

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Weighted chest to bar pull up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
1 mile run for time
Post heaviest load for each movement and run time

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
60 squats
30 knees to elbows
30 ring push ups
Post time and scaling

Wednesday 5pm Specialty Class- Underground Strength
January dedicated to more focused strength in less traditional lifts and combinations

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 12 minutes of:
Squat snatch, 1 rep
Clean and jerk, 3 reps
30 Double unders
-70/50kg barbells for both lifts
Post total number of rounds and extra reps

Thursday’s 5pm Open Training Hour

Friday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a 40 minute running clock complete, each for time on the 10 minute mark:
100 pull ups, post time and rest up until the 10 minute mark and then move to,
100 burpees, post time and rest until the 10 minute mark and then move to,
100 strict butterfly sit ups, post time and rest until 10 minute mark and then move to,
100 calorie row, post time and cheer on your friends finishing up!
-each movement is cut off at 10 minutes, if you get cut off, post how many reps you had at the cutoff and then move on to the next movement

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD partner/group class