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Posted 03/27/17 by | 0


2 rds:

10 Calories

10 KBS

:10 HS Hold

SS: Find a 3 RM Split Jerk

*15 min cap

3 Rounds For Time:

20 Hang Power Snatch (95/65)

20 Burpee over Bar

*16 min cap


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Posted 03/26/17 by | 0


Find a max 3 rep Dumbbell Strict Pull-up, or least amount of scale in 10 minutes.

(DB in feet or legs)


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups


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Posted 03/24/17 by | 0


Find a max deficit strict handstand push-up or the least scaling as possible.

13 min cap.

EMOM 20 or as long as possible:

0- 1:00: 200m Sprint

1- 2:00: 10 Push-ups+15 AbMat Sit-ups

*scale distance or reps to get at least 12 minutes.


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Posted 03/22/17 by | 0

Open– 3 rds not for time:

25 ft Front rack carry (crushing load)

50 ft Sled push

25 ft Overhead Carry (heavy af)

20 Calories

Non-Open For time:

200m Run

20 RKBS (72/53)

400m Run


600m Run

60 Air squats

800m Run

80 Air squats


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Posted 03/21/17 by | 0


10 min clock – Build to 3 rep Tall Snatch (Heavy but pretty)

12 min clock – Build to 3 rep Hang Snatch (Heavy but pretty)

16 min clock – Build to 3 rep Max Back Squat


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Posted 03/20/17 by | 0


Find a 3 RM Touch&Go Power Clean


12 Burpees

9 Chest-to-bar Pull-ups

1 Power Clean and Jerk (80% of Strength)

Saturday WOD and Celebration!

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Posted 03/17/17 by | 0

Celebrate the patron saint with your CrossFit family at 10:30 for a workout! Kids are even welcome to workout with you as well as in the Kid’s Class! Save your appetite for a BBQ!


400m Burden March. You know the drill. Get creative. Sleds must be used. Difficulty level 9.

On a team of 2 or 3, complete the following:

200 Jumping jacks

400m Run (together)

50 Tire flips

400m Run

50 Tire jumps (in and out=1)

400m Run

50 Tire elevated feet Push-ups

400m Tire roll

*Split work as needed. Only one partner works at a time unless you’re teaming up on one big tire.

Friday “17.4”

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Posted 03/16/17 by | 0

Saturday Pot o’ Luck party coming up! You might see flaming arrows!

“17.4” (16.4)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14 lb. ball to 10/9 ft. target
55-calorie row
55 handstand push-ups