WOD 7/11/17

“The Grind” Part 1- AMRAP 12 minutes: 9x DB Deadlift 6x Burpee 3x DB Power Clean Part 2-  800m Run/1000m Row Part 3- AMRAP 12 mins: 10x DB Renegade Rows 20x Sit ups DW Sand Bag Carry

WOD 7/5/17

“The Grind” AMRAP 45 minutes: 800m 10x Deadlift (315/225) 800m 50x Sit ups

WOD 6/15/17

Deadlift 5,4,3,2,1,2,3,4,5 Then: 1000m Row 30x TTB 800m Run  

WOD 6/8/17

AMRAP 5 minutes: 5x Deadlift 10x TTB Rest 2 minutes AMRAP 5 minutes: 5x HSPU 10x Box Jump

WOD 5/25/17

60 Handstand Steps 10x TTB 10x Double KBDL 60 Handstand Steps 12x TTB 12x Double KBDL 60 Handstand Steps 14x TTB 14x Double KBDL 60 Handstand Steps 16x TTB 16x Double KBDL

WOD 5/24/17

Deadlift 5×5 Then:  CrossFit Regional WOD #2 21-15-9 DB Snatch Dips

WOD 5/16/17

6 Rounds: 200m 7x CTB Pullups 7x Deadlift 7x HSPU