WODs 4.6.15 - 4.10.15

I hope that everyone is having a great Easter Sunday.

With the 2015 CrossFit Games Open and spring break in the history books we are really looking forward to settling in on consistent training.  Summer will be here before you know it.

With that in mind I was reading an article in Box magazine about The "7 Biggest CrossFit Mistakes and How to Fix Them" Click here to check it out.

Can't wait to see everyone this week!


“Fight Gone Bad”

3 Rounds

1 min ME Wallball Shots (20/14#)
1 min ME SDHP (75#/55#)
1 min ME Box Jumps (20”/20”)
1 min ME Push Press (75#/55#)
1 min ME Row for Calories
1 min rest

Score is total reps.



Find a 4RM Bench Press


4 reps @ 80% of 4RM


AMRAP 8 min
30 Double-Unders
8 CTB Pull-Ups


Work up to a 3 Rep max touch and go cluster.  Demo



5 Rounds for time

400 Meter Run

15 OHS 95/65


EMOM 28 min
1st min – ME Handstand Walk
2nd min – 2 Heavy Back squats
3rd min – ME L-sit
4th min – ME KB Swings




Power Cleans 135/95

Ring Dips

Cash out 100 sit ups