March 27 WOD

EMOM for 14 min Even min 4 Back squats 245/175 225/135 Odd min 6 Box jumps EMOM for 10 min 30 sec L sit If you fail you owe 3 clean grip Deadlift If you dont fail 2 clean grip Deadlift Rx 275/185 Scaled 225/135 Aftermath 50 cal row

March 26 WOD

EMOM for 10 min 1 Squat snatch + 1 hanging squat snatch 20 min AMRAP 5 Dead hang chin ups (palms facing/no Kipping) 15 Push ups 10 Pistol /squats CrossFit Open wod 15.4

March 25 WOD

12 min to est 3RM Push press And with time remaining est 1rm Push jerk WOD I 20 min AMRAP 30 sec count hollow rock 50 Meter backwards run=100 15 Ktb swing 1 Rope climb

March Madness

Write a WOD. Pick a WOD. Do a WOD. Keeping it old school with a hopper. A head to head one and done in house comp.

March 24 WOD

15 min to est 5RM Front squat “Lanay” 3 RFT 12 D eadlifts Rx 245/155 20 Lateral burpee bar hops 10 HSPU #Crossfit Community

March 23 WOD

EMOM for 7 min 5 T2B 4 C2B 3 Bar mu 3 RFT 400 Meter run 10 Hanging power cleans Rx+ 205/115 Rx185/105 scaled 135/95 20 Hanging flutter kicks

March 20 WOD

12 min to a est 1RM 1 1/4 bench press 4 RFT 120 feet Sled push 12 SDHP

Sledge Barbell Club

Barbell club is every Wednesday at 8pm. If you are looking to improve in your Olympic lifting this is the class for you.

March 19 WOD

100 push ups 80 DU/ 200 single jump rope 60 goblet 40 Pull ups 20 Wall ball 10 Deadlift 225/135