Saturday, April 29th

Partner WOD:

150 Double Unders
45 Overhead Squat, 115/80
30 Burpee Box Jumps
15 Rope Climbs
30 Burpee Box Jumps
45 Overhead Squat, 115/80
150 Double Unders

One partner works while the other rests. Complete all work in the order above. Partners can split up the reps any way they want.

Post time and one word to describe your partner to comments.

Friday, April 28th


Turkish Get-up


Complete as many rounds as possible in 15 minutes of:
400m run
20 kettlebell swing, 24/16
30 ab-mat situps

Post TGU load, rounds and reps to comments.

Wed, April 26th and Thurs, April 27th

Reminder: Just in time for Memorial Day, we’re raising money for the Children of Fallen Patriots Foundation. Please help us give as much as possible!

Wednesday Oly:

Perform the following complex seven times for load:
Push Press + Push Jerk + Split Jerk

 Perform all lifts from behind the neck.

Thursday CrossFit:

Skill Work:
10 minutes of practice:

21-15-9 reps for time of:
(Squat) Clean 135/95
Ring Dips

Compare to 4/12/15.

Tuesday, April 25th

Core Work:

3 Minute Plank
10 Strict T2B
2 Minute Plank
10 Strict T2B
1 Minute Plank
10 Strict T2B

When you have finished, perform 3 burpees for every time you broke up a plank hold.


Alternating with a partner, with :15 to transition:
6 x 500m row

Post feelings about core work and row time to comments.

Monday, April 24th

We feel you LIs

Skill Work:

10 minutes of practice:
kipping pull-up


“Heavy Fran”
21-15-9 reps for time:
Thrusters 135/95
Chest to Bar Pullups

Post time to comments.