100512 – Thursday

From learning the descent on the Front Squat,

To nailing an Overhead Squat,

We can get you there!  Great job everyone! Excellent effort all around.

Remember, “Full Effort is Full Victory” – Ghandi, & OPT.

Wednesday’s WOD:

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP


10x Push Up

100 Meter Sprint

Post load and rounds completed to comments.

All Levels CrossFit


5×5 Hang Power Clean, working up to a daily 5RM

rest 10 sec between rounds, and then do 10 High Speed Burpees, but make sure to keep the jump vertical

WOD: 10 Minute AMRAP

3x Chest to Bar Pull Ups

6x Wall Ball

9x Sit Ups

Do each round ‘Unbroken’ if possible.

Post rounds completed and if you could do this ‘Unbroken’ to comments.