A.  10-1 Ladder of Unbroken Ring Dips- rest as needed between sets  B.  Rope Climbs – 3 x 3 w/90 Sec Rest  C.  20 Minute AMRAP  20 x Swings  200M Row  20 x Push-ups  -Post results under comments  Read more

A.  Front Squats – 5 x 3 w/90 Sec Rest  B.  5 Rounds For time:  15 x Thrusters @ 75lb/55lb  400M Run  15 x Pull-ups  -Post results under commentsRead more

Kids Class at 6;30 pm Tonight! A.  Power Clean & Push Jerk – 5 x 3 w/3 Min Rest  B.  12 Min AMRAP  1 x Ground to Overhead @ 155lb/105lb  1 x T2B  2 x Ground to Overhead  2 x T2B 3 x Ground to Overhead  3 x T2B  …….Continue till the time expires   C.  3 Sets NFT  15 x Floor wipers @ 45lb/35lb  15 x Good Mornings @ 45lb/35lb  -Post results under comments  Read more

A.  CrossFit Total  3 Attempts for the following lifts  Back Squat  Shoulder Press  Deadlift  Score equals the total for all three lifts.  We’ll be starting a 4 week / 3 days a week squat cycle starting next Monday.   B.  AFAP  21-15-9  Wallballs @ 20lb/14lb   Burpees  -Post results under comments  Read more

-Going away pool party for Rob, Laura, and Jorge at Drew and Julie Flaada’s house.  Starts at 2:30pm, bring some food to share and beverages to drink.  Address is 2431 Wilshire LN NE, Rochester.   A.  Take 15 Minutes to establish a 1 rep max Front Squat  B.  For time:  30-20-10  Row for Calories  T2B  Wallballs @ 20lb/14lb  Kettlebell Swings @ 1.5 pood/1 pood  -Post results under comments  Read more