Tuesday 09/10

Strength - Every 90s x 9 Sets

• 3-3-3-2-2-2-1-1-1 Hang Power Clean

• Build to a heavy single

WOD - 12 min AMRAP

• 9 Hang Power Cleans (115/85)

• 6 Thrusters

• 30 DU

Monday 09/09

Strength - Every 90s x 6 Sets

• 3 Strict Press

• Build based off feel

WOD - 4RFT

• 400m Run

• 20 Burpee Pull Ups

• 500m Row

Friday 09/06

Scroll down to yesterday’s post about the awesome giveaway we have going on just by purchasing a FitAid!

Strength Day

Part 1 - Every 90s x 8 Sets

• 3-3-3-3-2-2-2-2

• Overhead Squats

• Build based off feel

Part 2 - OTM x 12 mins

• 1 Snatch

• Begin ~ 65-70% build based off feel

Thursday 09/05

1 CAN = 1 ENTRY 🤙🏻 If you tally your count on the sheet to charge your acct you’re in! If you pay cash be sure to fill out a yellow paper slip next to the cash jar to officially enter ! Last day to purchase is Sept. 15th!

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

The British Hero WOD “Ralph” was first posted on the CrossFit Main Site as the workout of the day for Friday, November 9, 2012 (121109).

HERO WOD “RALPH” - 4RFT

• 8 Deadlifts (250/175)

• 16 Burpees

• 3 Rope Climbs

• 600m Run

Wednesday 09/04

Strength - OTM x 9 Sets

• 3 Tap+go Power Cleans x 3 Sets @ 65-70%

• 2 Tap+go Power Cleans x 3 Sets @ 75-80%

• 1 Power Clean x 3 Sets @ 85+%

WOD - For Time

Buy in - 50 Cal Row

8 RFT

• 12 Push Ups

• 5 Power Cleans (155/105)