Saturday – 5/22/21

CrossFit PairUp/ThrowDown WOD

For time:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

Time cap: 35 min.

Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
Click here for official scaling options. We will also have options for singles etc.

Friday – 5/21/21

Tabata back squats 95/65
Continue until you complete 100 reps

Thursday – 5/20/21

Memorial Day: On Monday, May 31, we’ll be hosting our annual “Gabe” hero WOD. Stay tuned for details.

150 Wall balls for time

Wednesday – 5/19/21

A: 5.5.5 Presses (55%, 65%, 75%)
3.3.3 Presses (All at 85% 1rm)

B: “Ingrid” 10 Rounds of:
3 Snatches (135/95)
3 Bar Over Burpees

Tuesday – 5/18/21

This Saturday at 8am and 9am classes we will have the PairUp ThrowDown WOD. Grab a partner and look for the sign-up sheet on the board. Pairs can be M/M, F/F, F/M. No partner? No problem! Just sign up and we will either pair you up or scale for individual. The WOD will be announced Thursday by CrossFit HQ.

“Cindy” 20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats