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5 rounds:

5 Handstand push-ups (from deficit if possible)

*Scale with KB or DB Strict pressing variation

8 Barbell RDLs (from deficit of possible)

*Use around 60-65% of your best deadlift





Push up

DB snatch (20 each, 15 each, etc) 50/30

KB squat 53/35

*No 7 am class today.  I apologize for the inconvenience as we are short handed this week!


20 minutes to complete 8 sets:

2 Power Cleans + 1 Jerk (split or power jerk)

*Work around 85% of your best power clean.





Deadlift @ 225/155

Assault bike calories



Kettlebell swing


No 7 am class today. See you at 6 or 9 am. Thank you!



Front squat
5×3@80-85% 1 RM
*15 KB swings after each set




15 min AMRAP:

5 Strict hspu (from deficit if possible)
10 Pull-ups (any variation)
20 weighted step ups 50/30 (10 each leg)

Community WOD Saturday @10:00 am!! Bring a friend or family member who is interested in trying CrossFit.  This workout will be free of charge, and it will be designed to be suitable for all ability levels.  See you then!



Friday’s WOD:

5 rounds:
6-8 Double KB push presses
8 RDLs @ ~60% of 1RM DL




Pull up
Row for calories
Front squat 135/95