EMOTM for 12 minutes
ODD: 5 hang power cleans 135/95 & 10 hollow to tucks
EVEN: 100m sprint

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

5x 2min rounds
20 dumbbell box step ups
max rep dumbbell push press
*rest 2min between rounds*

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

11min AMRAP
8 deadlifts 225/155
8 bar over burpees

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

Deck of Cards WOD
Hearts: Grappling Shoot Throughs
Spades: Lateral Medball Tosses
Diamonds: Russian Twists
Clubs: Jingle Jangles
Jokers: 1:00 max rep bike cals

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

Jackie
1000m Row
50 thrusters 45/35
30 Pull-ups

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

Crossfit Total
Back Squat 1 rep
Strict Press 1 rep
Deadlift 1 rep

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

Nancy
5 rft
400m run
15 Overhead Squats 95/65

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

50-40-30-20-10
Double Unders
Single Arm Alternating KBS 53/35

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

FQ (accumulate)
3:00 Support Hold
3:00 Single Leg Wall Sit/L-Sit
80 Hollow rocks
80 Arch rocks
80 Plank ups
80 Ring Rows

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

3 rounds for time
21 hang power snatches 95/65
50 air squats
1:00 bike sprint

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)