20 calorie row
10 hang power cleans
10 burpee pull-ups

As many rounds as possible in 20 minutes

–

Debbie

A. 

300 Double Unders for time & least amount of sets

Open Gym

–

Heath

Partner Workout
As many rounds as possible in 25 minutes of:
400m med ball run
75 wallball
50 burpees over your partner
–

Cory and Cody during the 5k

–

There has always been some strong opinions on whether or not to program a 5K run as a CrossFit gym.  I could do it on my own…ah, but will you?Some members (and trainers) like it, many don’t.  It’s not glamorous, creative, or heavy.  It’s just good old fashion work.  It is also the most commonly programmed workout on CrossFit.com, and for good reason.  Just like the squat and deadlift it is a basic human movement.  Whether you like it or not probably has to do with your DNA or what your good at.  Either way, if you avoid it, you are missing out on fitness.

–

CrossFit is constantly varied, functional movement, at high intensity.  This is how we program.  If you were to ask

A.
30 strict Handstand Push-ups
30 strict pull-ups
30 strict dips
for time

B.
30 power cleans @ 70%
for time
–

Run 5k
–

A.
Snatch
2 Reps E2MOM x 4
1 Rep E2MOM x 3

B.
15-12-9 Reps of:
Thrusters (Heavy)
Chest to Bar Pull-ups

–

Katie

A.
As Many Reps as Possible in 3 Minutes of:
Row 500/400
Max Burpees

Rest 4 Minutes

As Many Reps as Possible in 4 Minutes of:
Row 500/400
Max Box Overs

Rest 5 Minutes

As Many Reps as Possible in 5 Minutes of:
Row 500/400
Max Burpee Box Overs

B.
Cash Out
5 minutes of Handstand Practice

–

Laura

A.
Pause Front Squat
2-2-2-2

B.
4 Rounds for Time of:
20 Front Squats (Light)
20 Push Press (Same Weight)
30 Abmat Sit-ups

–

Bob and Tina

Open Gym

–

Josh