August 2019

CrossFit Games WOD 2010
For Time:  
-1200m Run
-63 KBS 55/35# MRX 45/25#
-36 Pull-Ups MRX Ring Rows
-800m Run 
-42 KBS
-24 Pull-Ups MRX Ring Rows
-400m Run 
-21 KBS
-12 Pull-Ups MRX Ring Rows
THEN (immediately after finished)
-3min to achieve 1-rep-max S2O (from floor)
**actual CF Games was 90sec, but they had a rack, doubled the time since from floor** *compare your time to the original CF Games Athletes*

Compare to July 23, 2015.

For Labor Day, Monday, September 2nd we are offering an 8am and 10am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend!

CrossFit Games WOD 2011
For Time:
-5 MUs (ring) MRX Burpee C2B
-10 Deads 245/165 MRX 185/125
-15 GHD Sit-Ups MRX WallBall Sit-up *20/14 
-Sprint 50m
-Triplet 
-Sprint 100m 
-Triplet 
-Sprint 150m
-Triplet 
-Sprint 200m
**actual CF Games was yards, and small plate deads**
*compare your time to the original CF Games Athletes*

6min AMRAP:
-Row / Run 800m or 2k A-Bike
-16 OHS 95/65 RX+115/75 MRX 75/55 
-Max Reps Box Jumps 24/20″ RX+ 30/24 MRX 20/18 
Rest 2min 
4min AMRAP:
-Row / Run 600m or 1.5k A-Bike 
-12 Box Jumps
-Max Reps OHS
Rest 2min
2min AMRAP:
-Row / Run 200m or 0.5k A-Bike 
-6 OHS
-Max Reps Box Jumps

2 RFT:
-21 KBS 55/35# RX+ 70/55# MRX 45/25# 
-9 T2B or WallBall Sit-Ups or GHD Sit-Ups 
-15 Hang Power Snatch 95/65 RX+ 115/75 
-7 Bar Facing Burpees MRX 75/55 
-21 Russian KBS
-9 T2B or WallBall Sit-Ups or GHD Sit-Ups 
-15 Hang Power Clean
-7 Bar Facing Burpees
Rest 4 min
*Score is slowest round*

“The Triplet Sprint Mile” by DB
For Time:  
-600m Run
-6 G2O 155/105 RX+185/125 MRX 115/75
-12 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise 
-3 Rope Climbs 15′ MRX 2 to 15′ or 3 to 10′
Rest 3min
-400m Run
-4 G2O 155/105 RX+ 185/125 MRX 115/75 
-8 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise 
-2 Rope Climbs 15′ MRX 2 to 10′
Rest 2min
-400m Run
-4 G2O 155/105 RX+ 185/125 MRX 115/75 
-8 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise 
-2 Rope Climbs 15′ MRX 2 to 10′
Rest 1min
-200m Run-2 G2O 155/105 RX+ 185/125 MRX 115/75 
-4 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise 
-1 Rope Climb 15′ MRX 10′