Wednesday 03/12

Strength - Every 2:00 x 6 Sets

• 5-5-3-3-1-1 Push Jerk

• Build based off feel

WOD - 2 RFT

• 25 T2B

• 25 Alt DB Snatch (50/35)

• 40/35 Cal Row

• 25 Lateral Burpees over DB

Tuesday 03/11

TEAM DOM WINS WEEK 2!!! One more WOD to go, live announcement will be 3pm this Thursday on the games site.

Strength Day

Part 1 - Every 2:00

• 5 x 5 Back Squat

• @ 70-75% of 1RM

Part 2 - OTM x 12 mins : Squat Cleans

• 1 Rep x 3 Sets @ 70%

• 1 Rep x 3 Sets @ 75%

• 1 Rep x 3 Sets @ 80+%

• 1 Rep x 3 Sets : weight based off feel

Monday 03/10

Two weeks down ONE to go! We saw many push their limits this week with 25.2 and a few firsts as far as pull ups and muscle ups too! Amazing work to all athletes!! Scores are being sorted and we will announce a team winner soon!

If you are registered on the games site don’t forget to submit your scores before 8pm!

Body Armor - OTM x 12 mins

• 12 DB Bench Press

• 10 Barbell Bent-over Rows

• :20 Side Plank ea.

WOD - For Time

• 1,000m Row

• 20 Hang P. Cleans (155/105)

• 300 DU

  (partition any way)

Friday 03/07 - 25.2

OPEN WOD 25.2 is a repeat workout from 2022. If you are participating with us today please be sure to review all standards for your division on the games website (games.crossfit.com)

Doors at 4pm with the first heat beginning around 4:30pm again. First come first serve with our heat list. Come down and cheer on your friends and coaches !

Thursday 03/06

25.2 announcement will be at 3pm today! Reminder that tomorrow (Friday) our hours will be for those who are participating in the Open. During the evening heat times everyone is welcome to come down and check out TYR’s sale table!

Body Armor - 4RNFT

• 50ft Low Bear Crawl

• :30 Dead hang

• 25 Flutter kicks

WOD - 3:00 AMRAP + 2:00 Rest x 5 Rounds

• 500m/400m Row

• Max Lateral burpees over rower (score)