miki

The CrossFit Open starts THIS Thursday! The WOD will be released/announced at 3pm on games.crossfit.com. We will post all details about when we will hold it during class times after the announcement. If you are signed up for The CrossFit Open and cannot perform the WOD during the scheduled time, you MUST see a coach […]

3rds for total time: 12R/12L DB PCL 9 T2B 6R/6L DB S2O 50ft SA DB Walking Lunges (50/35 – one DB for all) *Rest 1m “Sunsets are so beautiful that they almost seem as if we were looking through the gates of Heaven.” – John Lubbock

Team AMRAP 24 37 Rope Climbs 37 200ft Sled Pushes (2/1) Max HPSN (95/65) in the remaining time *Partition Rope Climbs & Sled Pushes any way. *Split reps any way, one person working at a time. “If you live to be a hundred, I want to live to be a hundred minus one day so

BSQ – 5@70%, 5@80%, 2@85%, 3@90%, 1@+, 1@+, 1@+ Then, EMOTM 8 10 JSQ 100m Sprint “Too often we… enjoy the comfort of opinion without the discomfort of thought.” – John F. Kennedy

4rds – 2m ON/2m OFF 6 BJ (30/24) 12 Push-ups Max Calories in remaining time (you pick, only one machine) Then, EMOTM 6 2-5 Muscle-ups or Muscle-up Drills or 5-10 Pull-ups (any variation) “It’s always too early to quit.” – Norman Vincent Peale

For total time: 5rds 50 Double Unders 10 Thrusters (135/95) *Rest 3m 50 Bar-facing Burpees “One word frees us of all the weight and pain in life. That word is love.” – Sophocles

Every 30s for 6rds 5 UB CL/J (you pick the weight, build or stay) Then, For time: 75 C2B *Every time you drop – 1 CL/J (mod/heavy by feel) “I’d rather be a failure at something I love than a success at something I hate.” – George Burns

You pick two machines! For time: 100 Calories 100 ASQs 100 Calories “Just as a candle cannot burn without fire, men cannot live without a spiritual life.” – Buddha

3rds – 15s ON/10s OFF – Shoulder Taps 3rds – 15s ON/10s OFF – Shoulder Taps on wall, HS or feet elevated 5-7m HS Hold/Walk Practice Then, 3rds for time w/a partner: 50 AKB Swings (53/35) 40 T2B 30 HSPU *Break up reps any way, one person working at a time “If you’re going to

BSQ – 6@75%, 6@80%, 3@90%, 2@95% FSQ – 10@75% Then, 3rds – 2m ON/2m OFF: 12 BBJO (24/20) Max Thrusters in remaining time (115/75) *Score is total Thrusters “It is the dim haze of mystery that adds enhancement to pursuit.” – Antoine Rivarol