A1.  Strict Weighted Pull-ups – 3 x 10-12 w/30 sec rest  A2.  Weighted Good Mornings – 3 x 8-10 w/60 sec rest  B.  Nicole 20 Minute AMRAP  400M Run  Max Rep Pull-ups   Nicole is meant to be a recovery WOD after this weeks programming, perform @ 70%-80% only.  Pull-ups maybe substituted for any other movement such as GHD Sit-ups, Kettlebell Swings, push-ups, sit-ups…… C.  Mobility   -Post results under comments    Read more

A.  CrossFit Games Open WOD 12.4  12 Minute AMRAP  150 x Wallballs  90 x Double unders  30 x Muscle ups  Mens Rx/Masters Men:  20lb Wallball to a 10ft target  Womens Rx/Masters Women:  14lb/10lb Wallball to a 9ft target  -Post results under comments    Read more

A.  Deadlifts – 5 x 3 w/2 minutes   B.  1/2 Jerry AFAP:  800M Run  1000M Row  800M Run  C.  Mobility  -Post results under comments    Read more

If you haven’t completed the CFP PR WOD, you may make it up during any class period for today.   A.  Push Press – 5 x 3 w/2 min rest  B1.  Kettlebell Floor Presses – 3 x 10-12 w/30 sec rest  B2.  Alternating Push-ups – 3 x 15 w/60 sec rest   C.  With a Partner complete AMRAP for 15 minutes:  10 Burpees  200M Sprint  Partners must alternate between each completed round.  While one partner is performing a round, the other partner must be rowing for MAX distance.    -Post results under commentsRead more

A1.  TGU – 3 x 3 Both Arms -Med-Heavy w/30 sec rest  A2.  Ring Rows – 3 x 10-12 w/30 sec rest  A3.  Double unders – 3 x 40-50 w/30 sec rest  B.  Helen  3 Rounds for time:  400M Run  21 x Kettlebell Swings @ 1.5/1 pood 12 x Pull-ups  -Post results under commentsRead more