Workout Of The Day (WOD)

Wendler Strength Series for Shoulder Press (Week 3)

Rest as needed then,

Parallel Bar Push-up Ladder

In 5:00 run 400 meters at a comfortable pace, rest as needed then,

Hang Power Clean Ladder

For the ladder pattern, perform one repetition the first minute, two repetitions the second minute, three repetitions the third minute, continuing as long as you are able, or until 15:00 time is completed. Use as many sets each minute as needed. If you are unable to complete the required repetitions in any minute, use the remaining time to develop technique in the Pass Through, Tuck, Double-Under or Handstand. Weight on the Hang Power Clean is 95lb. for men and 65lb. for women. How many people can achieve “30 Minutes” on this workout?


Team “Karen” – 150 Wall Ball Shots for Time (this weeks Challenge!)


Thursday Special Programs 

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Today our Light Program will join our main CrossFit class for a scaled version of the WOD. Ladder will be completed with Push-ups from the floor and Medicine Ball squat cleans.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.


Saturday 11:30 AM Competitors Class Advanced Warning Order (WARNO)


For time:
135-lb. / 95lb. Thrusters, 100 reps
100 Chest-to-Bar Pull-ups
Run 6 miles


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