LOVED the tire flips!

What a fun WOD today! We had a great turn out and the 9:30 class was even blessed with rain...slippery tires, burpees in the mud....it was great! Great work everyone!!!

Saturday's Advanced WOD will be:
AMRAP in 16 minutes--
15 Wallballs (20/14) must be unbroken or the count starts over
10 Toes to bar

Friday

AMRAP 15
5 Tire flips
10 Burpees

Ok this one might change based on the weather, but if its nice the tires will start rolling

Thursday

Deadlift again!
5 Rounds
4 L Pull Ups
8 Dumbbell Push Press (40/30)
10 Deadlifts (275/165)

Hump Day WOD

Feel those backs yet

Helen
3 Rounds
400m Run
21 KBS (53/35)
12 pull ups

This can be a sub 10 min WOD for our firebreathers if they really push, so give it your all and break 10

Talent, Skill and Hard Work

Some good good philosophy from WIll Smith that is applicable to CrossFit and life.

The Snatch is Strong with you Young Padawan

Snatch
3-3-3-3-3
You should hit max weight about 4-5 round. Limiting factor is form so focus on proper pulls and catches

Monday's results

Great work everyone! That was a VERY hard WOD...big props to those that were able to RX it!