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WOD 5 Rounds for time: 5 Shoulder to overhead 165/115, 10 Deadlifts 165/115, 15 Box jumps 30/24. 15 min cap.

WOD For time: 10/80, 8/60, 6/40, 4/20, 2/10. Reps of muscle ups & air squats.

WOD In teams of 2 or 3 complete the following: 10 DB snatches 70/50′ 5 yard sprint, 20 yard sprint, 50 yard sprint. At the field. 15 min AMRAP.

WOD 20 Minute AMRAP: 4 Turkish getup’s 53/35, 8 Kettle bell swings 53/35, 12 Ring rows.  

WOD For Quality and Load: 3 Position Clean and Jerk. Then 6 min EMOM of: 3 reps Squat Clean and 1 Jerk @90-100% of above.  

WOD 4 Rounds for time: 400 Meter run, 50 Double Unders, 1 to 1 work/rest ratio. 5 Burpee penalty every time you break during the Double Unders.

WOD 300 25 Pull ups, 50 Deadlifts 135/95, 50 Push ups, 50 Box jumps, 50 Floor wipers w 135/95, 50 Thrusters 25/15, 25 Pull ups. Dez Bday wod!   One of the coolest things about being a CrossFit Coach is watching people grow and achieve goals, however big or small they may be.  From a … Read more

WOD Front Squat: 10-10-10-10. Also Tabata Hollow Rocks & Tabata Superman Rocks. Mobility Monday:  Do you have trouble with your front rack position while front squatting or do your wrists feel like they are going to explode? Check out this M Wod video for help!  

WOD 20 Minute AMRAP 3 Bar muscle-ups, 6 Hang cleans 135/95, 9 Wall balls, 100 meter run.  

WOD Hero WOD “Randy” For time, 75 Power snatches 75/55. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Attention:  Remember we will have a shortened schedule on Friday the 25th.  We will only have a 9 am, 4:30, and 5:30 pm Wod!!