Back In Action Both Locations for Usual Schedules Saturday and Sunday

I hope everyone had a great holiday. Sweat and Crossfit regular times (check schedules) both locations.


WODs and Comp work posting later tonight (Friday).



1. Core (For he mashed potatoes you ate measured in pounds)

150 Sit-ups, 100 Superman, 50 Plate Getups

– EMOM 3-6 Burpees + AMRAP Forearm Plank until 45s


2. Conditioning

WOD: For Time

10 Goblet Squat 53/35

20 Double Unders

12 GS

20 Burpees

14 GS

20 Box Jumps 24/20

8 FS

20 jumping Pull-ups

16 GS

10 Wall Climbs

18 GS



Strength: Low Bar Back Squat



WOD: For Time

5 Front Squat 135/95

20 Double Unders

6 FS

20 Burlees

7 FS

20 Box Jumps 24/20

8 FS

20 Pull-ups

9 Fs

10 Wall Climbs

10 FS



1. strength and wod

2. EMOM 13m : 2 Any Clean + 2 Any Jerk

rest 2m

EMOM 10m: 1 Squat Snatch

rest 5m


40 Deadlift 315/225


20 Pistol (alt)

10 bar facing burpee

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