Teams of 2-3 people complete the following WODs WOD #1 2500m Row Ideally teammates will switch every 250m, score is total time rowed. 12min time limit 3min rest/set-up WOD#2 1RM Thruster Each member of the team must achieve a 1RM Thruster, score is combined weight. Follow the rep sequence of 5-4-3-2-1-1-1-1 and so on till a 1RM is established. 12min time limit 3min rest/set-up WOD #3 AMRAP 12 min 10 Burpees 10 Dead Lifts, 135/95 (max of 2 bars per team) 10 Box Jumps (max of one box per team, step-ups or weight added) Ideally there will be one team member working on each movement. Team members can’t switch till all reps are completed on said movement. Rounds are counted when the team completes 1 full cycle regardless of what movement you start on. Or simplely put, 1 round = 60 reps (or 90 reps if 3 people) completed.Read more

WOD: Deck of Cards Movements: Push-up Sit-up Sumo DL High Pull, 75#/55# Weighted Lunge, 75#/55# (Right + Left=1) Joker = 30 Burpees, 3min time limit Enjoy!Read more

Warm-up WOD: 3 rounds 20 Mt. Climbers (right + left = 1) 10 PVC Pass through’s 5 PVC OHS 5 PVC Snatch Balance 5 PVC Scarecrows from hang position 5 PVC Power Snatches Pre-game: Mt. Climber stretch, elbows to ground/birthing stretch 8 reps Wall Ball 3×3 Snatch, building up to working weight WOD: 6 rounds 5 Snatches, see chart 20 Wall Balls 150m Run Strength: Shoulder Press 5-5-5-5-5+ Max Snatch Working Weight >230 185 225-205 165 200-190 155 185-170 135 165-140 115 135-115 95 110-95 75 90-80 65 75-65 55 60-50 45 >50 35Read more

Warm-up WOD: 3 rounds 20 Mt. Climbers (right + left = 1) 10 PVC Pass through’s 5 PVC OHS 5 PVC Snatch Balance 5 PVC Scarecrows from hang position 5 PVC Power Snatches Pre-game: Mt. Climber stretch, elbows to ground/birthing stretch 8 reps Wall Ball 3×3 Snatch, building up to working weight WOD: 6 rounds 5 Snatches, see chart 20 Wall Balls 150m Run Strength: Shoulder Press 5-5-5-5-5+ Max Snatch Working Weight >230 185 225-205 165 200-190 155 185-170 135 165-140 115 135-115 95 110-95 75 90-80 65 75-65 55 60-50 45 >50 35Read more

Warm-up 3 Rounds 250m Row 15 Squats 10 PVC Hang Cleans 10 Knee Tuck + Lunge and twist (that’s 5 each leg, 2 count hold for each stretch) Wrist stretch after warm up WOD: 2000m Row 50 Pistol Squats, alternating legs (use the most challenging modification that you learned last week) 30 Hang Power Cleans This is workout 2 from the 2012 CrossFit Games Regional competition. The weight on this is 225# for men and 135# for women. These are very aggressive weights that challenged some of the top competitors in the world. Select a weight that YOU can handle safely and with perfect ROM. The chart for our Power Cleans/Squat Cleans is a good guide. Max Clean Working Weight >265 225 260-225 205 220-200 185 195-185 165 180-170 155 165-155 135 150-140 115 135-115 95 110-95 75 90-80 65 75-65 55 60-50 45 <50 35Read more