This workout is completed in TEAMS of TWO One Person Working at a time Switch when your 10 REPS are completed   WOD   PART A Athlete one - complete 10 THRUSTERS Athlete two - complete 10 THRUSTERS ADD WEIGHT   10 ROUNDS   MENS WEIGHT 45 - 65 - 75 - 85 - 95 -...

  GOOD FRIDAY 9 AM & 10:15 AM CrossFit Classes SATURDAY 8 AM , 9 AM, 10 AM CrossFit Classes SUNDAY 9-11 AM Group Training   This workout is completed in TEAMS of THREE ENTIRE WORKOUT is completed TABATA STYLE¬† SWITCH ATHLETES during EVERY 10 second REST PERIOD   WOD   1200...

  BUY IN : POWER CLEAN & JERK   Every MINUTE on the MINUTE for 10 MINUTES complete 1 Power Clean + 1 Jerk...

  BUY IN : BENCH PRESS + PULL UPS   Every 2 MINUTES for 10 MINUTES (5 ROUNDS) complete 6 reps Bench Press @70-75% of 1 REP MAX + 5 Strict Pull Ups   WOD   25 Wall Ball 20/14 lbs 10 Pull Ups 10 Ring Dips   As Many Reps as Possible...

  BUY IN : SNATCH COMPLEX   Every 90 SECONDS for 12 MINUTES (8 ROUNDS) complete 1 Hanging Power Snatch + 1 Overhead Squat + 1 Hanging Squat Snatch...

  BUY IN : DEADLIFT + RING ROWS   Every 2 MINUTES for 12 MINUTES (6 ROUNDS) complete 3 DEADLIFTS @75-80% of 1 REP MAX + 6-8 Strict Ring Rows   WOD   1000 m ROW 75 Air Squats 50 KB Swings 24/16 kg 25 Goblet Squats 24/16 kg   12 MINUTE TIME...

  This workout is completed in TEAMS of TWO One athlete completes an ENTIRE round the SWITCH   WOD   10 Double Unders 10 Wall Ball 20/14 lbs   10 ROUNDS   10 Double KB Deadlift 32/24 kg 10 Burpees   10 ROUNDS   10 Overhead Walking Lunge 45/35 lb plate 10 Hand Release...

  BUY IN : FULL BODY WARM UP Review movement standards Thrusters Chest to Bar Pull Ups   WOD - 18.5   Thrusters 100/65 lbs Chest to Bar Pull Ups   Reps of 3-3, 6-6, 9-9, 12-12, 15-15, 18-18, 21-21 etc   As Many Reps as Possible in 7 MINUTES   WOD - 18.5¬† Scaled   Thrusters...

  BUY IN : DEADLIFT   Every MINUTE on the MINUTE for 8 MINUTES complete 3 DEADLIFTS @ 65-70% of 1 REP MAX.   WOD   Every MINUTE on the MINUTE for 16 MINUTES   MINUTE 1 - 40 seconds of DOUBLE UNDERS MINUTE 2 - 10 Sumo Deadlift Highpulls 95/65 lbs MINUTE...