Categorized as: WOD

2013.07.05 Workout of the Day

1 Rep max Clean and Jerk


8 Min EMOM

3 Weighted depth jumps


For Time

100 Double unders

75 Sit ups

50 Thrusters 45/35

75 Sit ups

100 Double unders

2013.07.04 Workout of the Day

Today’s WOD is in honor of Chief Petty Officer Nate Hardy.

“Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.”


2 Muscle ups

4 Handstand pushups

8 Kettlebell swings 70/55


**Note: Just like everything else in CrossFit, Muscle ups are scalable!  We will be dedicating the first 30 minutes of class to different techniques of how to scale muscle ups.  These techniques will also help you prepare your body to be able to do a full muscle up in the future, so don’t miss out!

2013.07.01 Workout of the Day

1 Rep max back squat


5 Min EMOM

1 Squat @85%


15 Min AMRAP

Max unbroken T2B

Max unbroken wall balls

200m Run