May 26, 2015 – “CLEAN COMPLEX OTM 21″…

Minutes 1-7 2 Hang Power Clean – choose a weight for 2 unbroken but heavy power cleans Minutes 7-14 2 TNG Power Cleans (go up in weight if possible, choose a weight for 2 unbroken but heavy power cleans) Minutes 14-21 2 Squat Clean (go up in weight from the Power Cleans if possible, choose a wieght for 2 unbroken but heavy squat cleans)  

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May 25, 2015 – “Murph”…

For time: 1 mile Run 100 Pull ups 200 Push ups 300 Squats 1 mile Run * Compare to May 26, 2014 —————————————————————————————————————————- * If you have been CrossFitting less than 4 months the following scales are available: L2: 3-4 months: “1/2 Murph” - 800M Run – 50 Pull Ups – 100...

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May 24, 2015 – “2-2-2″…

OTM 12: 2 Snatch Grip Deadlifts (135/95) 2 Hang Power Snatches 2 Overhead Squats

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May 23, 2015 – 1RM Makeup/”Shakedown”…

1RM Makeup or: “Shakedown” Complete as many reps as possible in 3 minutes of: 10 calorie Row 15 Wallball Shots, 20 pound ball 10 Toes to bar 15 Box jumps, 24″ box 10 KB Sumo-deadlit high-pull (70/53) 15 Burpees 10 Shoulder to overhead, 135 pounds REST 1 min REPEAT Rest 2 Min REPEAT Score is total reps * WOD is a variation of CF Games Master Event 9, 10 an

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May 22, 2015 – 1RM Makeup/“2011 CrossFit Games Event #3″…

1RM Makeup – makeup any of your 1RM lifts or: “2011 CrossFit Games Event #3″… 5 Rope Climbs 5 Clean and jerk 145/115 4 Rope Climbs 4 Clean and jerk 165/125 3 Rope Climbs 3 Clean and jerk 185/135 2 Rope Climbs 2 Clean and jerk 205/145 1 Rope Climbs 1 Clean and jerk 225/155 * Athlete must load their bar for each lift Compare to December 21,...

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May 21, 2015 – 1RM Squat Clean & “Williston”…

Strength: 1RM Squat Clean Metcon: “Williston” AMRAP 8: 4 Thrusters (75/55) 4 Bar Facing Burpees (over bar) * Competitors use 95/65 

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May 20, 2015 – 1RM Deadlift & “The Night Train”…

Strength: 1RM Deadlift Metcon: “The Night Train” 21-15-9 Snatch (115/75) Chest To Bar Pullups

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May 19, 2015 – “Dos”…

As a team, one person works at a tine: 50 Calorie Row 25 Wall Balls (20/14) 75 Situps 25 Medball Cleans (20/14) 75 Air Squats 25 Medball Cleans (20/14) 75 Pushups 25 Wall Ball (20/14) 50 Calorie...

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May 18, 2015 – 1RM Back Squat & 1RM Split Jerk…

1RM Back Squat 1RM Split Jerk * Tomorrow is “Bring a Friend Day”. We hope you all can bring a friend or two for a fun but challenging partner WOD.

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May 17, 2015 – “The Iron Sheik”…

50 Deadlifts (115/75) 40 Back Squats (115/75) 30 KB Snatch (53/35) 20 Hang Clean & Jerk (115/75) 10 Thrusters (115/75)

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May 16, 2015 – 2×4 Squat Clean & “Emergency”…

Strength: 2×4 Squat Clean (first set at 85% of 1RM, second set at or around 90% of 1RM) Metcon: “Emergency” AMRAP 10 1 Mile Run Max Cleans (155/105) Via – Daybreak CrossFit

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May 15, 2015 – “2015 CF Regional Event 3″…

As a team of two. Work split evenly.  1 Mile Run 50 Overhead Squats (135/95) 100 Sit Ups 150 Double Unders 50 Sumo Deadlift High Pulls (135/95) 100 Box Jump Overs (24/20) * one person working at a...

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May 14, 2015 – “Death by 10 Meters”…

Two cones will be set up 10 meters apart from one another – the 1st min. you will run 1 10 meter, the 2nd min. you will run 2 10 meters (from 1st cone to 2nd cone and back) and so forth until you cannot complete the appropriate 10 meters in the allotted time. (If you fail to get required number of burpees in a minute – start over at 1 and go up the ladder...

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May 13, 2015 - 2×4 Split Jerk/2×4 Deadlift & 5×400 Row…

Strength: 2×4 Split Jerk  (First set at 85% of 1RM, try to increase second set at around 90% of 1RM) 2×4 Deadlift  (First set at 90% of 1RM, try to increase second set at around 95% of 1RM) Metcon: 5×400 Row – rest 1 minute between...

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