W.O.D.

21-15-9

- Squat clean (95/135) - HSPU

W.O.D.

- 1500m row - 45 bar facing burpees - 300 DU (600 singles)

W.O.D.

"Randy" (Hero W. O. D.)

- 75 power snatches (55/75)

W.O.D.

4 RFT:

- 15 T2B - 30 WB 14/20 (ladies comp 10 foot line) - 400m run

W.O.D.

"CrossFit Total"

30 min to find 1RM of:

- Strict press

- Back squat

- Deadlift

In that order.

 

W.O.D.

"Rosa": 5 rounds

- 400m run

- 10 HSPU

Then

- 2 attempts at max rep DU

14 minute EMOM

- 7 DL odd minutes

- 5 strict T2B even minutes

Then

- 2 attempts at 500m row PR

W.O.D.

- 800m run

- 21 Thrusters 75/115

- 400m run

- 15 Thrusters  75/115

- 200m run

- 9 thrusters  75/115

W.O.D.

Ladder AFAP to 18

3/3, 6/6....18/18

- C2B pull-ups

- Power cleans (105/155)

15 minute time cap

W.O.D. 15 min AMRAP - 30 DUs - 15 kb swing (35/53) - 15 Wall balls (14/20) (ladies comp go 10' line)

W.O.D.

Teams of 3: 6 rounds

- Row 250m - Overhead barbell hold 65/95 (comp 105/155) - Hanging L-Hold (sub hollow hold)

*5 burpees per drop of holds

W.O.D.

For time:

- 21 Thrusters (115/75)

Rest 3 minutes

- 15 Thrusters (115/75)

Rest 3 minutes

- 9 Thrusters (115/75)

W.O.D.

"Chipper" - 50 Pull Ups - 40 DU - 30 KB Swing 35 /53 (comp 53/70) - 20 Burpees - 30 KB Swing 35 /53 (comp 53/70) - 40 DU - 50 Pull Ups

10 minutes to find 1RM Power Clean

W.O.D.:

7 min AMRAP

- 10 Power cleans (125/185)

- 10 HSPU

Today there is one class at 11am. It's a

special individual or team "Hero WOD". Show up and honor our fallen.