Category: WOD

AMRAP – 16 Minutes 5 Burpee Box Overs7 Front Squats @ 70% (no rack)9 HSPU

Complete for time:10 Full Snatch @ 60%20 Pull Ups10 Power Snatch @ 60%30 Pull Ups10 Power Snatch @ 60%40 Pull Ups10 Full Snatch @ 60%

Complete for time:7 Clean & Jerks @ 60-65%40 Wall Balls 400m Run7 Clean & Jerks @ 60-65%400m Run40 Wall Balls7 Clean & Jerks @ 60-65%

We are Closed on Christmas Day. Enjoy the Holiday!

We will be closed Christmas Day. The gym will be open on Christmas Eve but only for the earlier part of the day (6:30a, 12:00p) Complete 2 rounds for time:  100 Double Unders  25 Overhead Squats (135/95)  25 Pull Ups  50 Toes To Bar *6:30a, 12:00pm only

 EMOM – 6 Minutes  Power Cleans  3 per minute @ 65% of 1rm clean   Complete for time: 500m Row 40 KB Swings (70/53) 30 HSPU  200m Plate Run (45/25) 10 Muscle Ups

 2 Push Press + 2 Push Jerks 5 x 1 @ 65% – 70% of 1rm Jerk EMOM – 20 Minutes  5 Bar Facing Burpees + 1 Full Snatch @ 65% of your 1rm snatch

Clean & Jerk 5 x 1 @ 85% of 1rm C/J EMOM – 5 Minutes  2 Front Squats @ 80% of 1rm AMRAP – 15 Minutes  3 Wall Walks 9 Pull Ups 15 Box Jump Overs

Congrats to our One World Team for their outstanding work at the Crossfit AOF “Toys for Tots” Competition! 2015 CrossFit Alpha Omega Competition *Kelly and Lyn went head to head against some very strong male competition. In the end, they banded together and cruised to a very exciting win! If you’re forced to join them……