WOD

646 WOD 6-24-17 KILL CLIFF GRANITE GAMES WORKOUT 5 Individual AsRx (Ages 19-34) (Men/Women) 10 minute AMRAP 6 ring muscle-ups 12 shoulder to overhead (155/105lbs) 15 burpee box jump overs (24/20in) Scaled (Ages 19-34) (Men/Women) 10 minute AMRAP 6 pull-ups 12 shoulder to overhead... READ MORE

CrossFit Class Back Squat 5,5,5,5,5 Legion of Beasts Qualifier Workout 1 AMRAP in 8 Minutes of: 10 Toes to Bar 15 Wall Balls 20 Double Unders READ MORE

Endurance Every 5 Minutes for 40 Minutes Min 0-5 : Row 750 Meters Min 5-10: Bike 50/40 Calories Repeat this sequence for the 40 Minutes (4 sets) *Record times for each BADASS Class Muscle Ups Workout: Find a Max Set of Muscle Ups READ MORE

CrossFit Class AMRAP in 25 Minutes with a partner of: 50 Chest to Bar Pull Ups 50 Overhead Plate Reverse Lunges  20/15kg  45/35lbs 50 Power Snatches 75/55lbs 50 GHD’s or Abmat Sit Ups READ MORE

646 WOD 6-20-17 CrossFit Class Benchmark Invictus HSPU Density Test 90 sec max strict Handstand Push Ups 60 sec rest 60 sec max strict Handstand Push Ups 30 sec rest 30 sec max strict Handstand Push Ups *scale is Strict Push Ups AMRAP in 12 Minutes 10 Thrusters 43/29 10 Cal Row... READ MORE

646 WOD 6-19-17 CrossFit Class Benchmark Invictus Pull Up Density Test 90 sec max strict pull ups 60 sec rest 60 sec max strict pull ups 30 sec rest 30 sec max strict pull ups AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10... READ MORE

646 WOD 6-17-17 Granite Games Qualifier Workout 3 Individual AsRx (Ages 19-34) (Men/Women) Beginning on a 4-minute clock: 2 Rounds 12 overhead squats (95/65lbs) 12 toes to bar If completed before 4 minutes, add 4 minutes to the clock and proceed to: 2 Rounds 10 overhead squats... READ MORE

646 WOD 6-16-17 For Time w/ a Partner 20-19-18-17-16-15-14-13-12-11-10 Strict Chest to Bar Pull Ups (partner hangs from Pull Up Bar) KB or DB Push Press AHAP (Partner holds Handstand Free or on Wall as a scale) 10-9-8-7-6-5-4-3-2-1 Front Squat 102/71 225/155 (just get it done!)... READ MORE

646 WOD 6-14-17 Strength Every 45 Seconds for 8 sets of: 3 Snatches @65% of 1RM 3 Rounds for Time: 10 Deadlifts 125/102kg 275/225lbs 20 Box Jumps 30/24 30 Wall Balls READ MORE