WODs 8.1.16 - 8.5.16

Urban purpose challenge is coming up at the end of the month on August 27th.  This is a great opportunity to get into a competitive environment for a great cause. There is a RX and scaled division so everyone can participate. Get more info and register at https://www.facebook.com/events/228208467570579/  or Click here.

Looking forward to an awesome first week of August!


One legged Box Step ups 4x10 on each leg

Alternating with one legged RDL4x10 on each leg

both performed with KB or DB in each hand 35/25 recommended weight


For time:

50 OHS 95/65

30 T2B

25 OH  Lunges

30 T2B

50 OHS


Complete as many rounds and reps as possible in 20 minutes of

7/5 Strict Pull Ups

200 M Run

16 KB Swings 53/35



Box Jumps





Crossfit Games Rewind Day 1

With med ball start at bottom of widow maker hill

Run to building with med ball 20/14

25 Med ball sit ups

50 WB

Rest 3 min

Take 10 min to find a 3 RM Deadlift - Must be touch and go.


Teams of 2

Row 2000m

75 Ring Dips

50 Cleans 155/105

10 Bar MU

25 burpees synchronized

35 min time ca