WOD~

DL 3x5 then...

"Fab Four"

3rds:

4 Handstand push ups

8 CTB pull up

12 DL 185/135#

16 box jumps

Post weight sets and rounds to comments.

TEAM WOD~

"Tag Team Cindy" courtesy of Crossfit Invictus

AMRP20

5 pull ups

10 push ups

15 squats

Only 1 member works at a time, tag team style. The resting partner MUST hold their team's KB which CANNOT touch the ground during the entire wod! You cannot sit down, kneel, prop your kb in some sort of ridiculous way, etc. Any attempt to do this and/or any time it happens will be a penalty of 10 burpees at the end of the wod. :) (Insert sinister laugh)

NICK'S 21!

Nick turns 21 and he did what every other newly 21 year old would do.... pick a Hero WOD to do on his big day. He chose to honor Collin, which consisted of 6 rounds: 400m Sandbang carry 50#, 12 push press, 12 box jump, and 12 SDHP.

WOD~

Clean ladder (135/95#) ~ Perform 1 clean on the 1st minute, 2 cleans on the second minute, etc until you reach failure.

BZ PULLS 400LBS!

New gym record!!! Watch out for this man because he is getting STRONG! It was a race to 400 between Jamey and BZ. However, on Friday 4/29, BZ got his DL of 400lbs! Way to go BZ!

WOD~
PJ 3x3
Then....

7 rds
10 PP (105/75#)
10 burpees
100m sprint

Post weight sets and times to comments.

Getting our box jump on. BZ was millimeters away from legitametly clearing 58 inches. CRAZY! Great job to all!

WOD~
SP 3x5
Then....

10-8-6-4-2
DL (115/75#)
HPC
Thruster
(Use the same bar for all of the moves, so plan weight accordingly.)

Post weight sets and time/weight to comments.

Welcome to new members, Joel and Sarah, who in this picture are partnered up for a

tough finisher.

WOD~
Snatch work, then....

AMRP12
7 box jump
7 burpee
7 heavy single arm kb swing - so do 7 on left arm and 7 on right, total of 14

Post rounds to comments.

WOD-
21-18-15-12-9-6-3
Front Squats (135#/95#)
Push ups

Post time and weights to comments.