There are 5 total 3 minute tests. Rest 3 minutes between each!

Max calorie Row in 3 minutes

(rest 3 minutes)

Max db snatches in 3 minutes

(rest 3 minutes)

Max double unders in 3 minutes

(rest 3 minutes)

Max Shoulder to overhead in 3 minutes (135,95)

(rest 3 minutes)

Max burpees in 3 minutes

WOD

6 Rounds for time

8 OH squats (115,85)

10 Toes to bar

12 KB swings (55,35)

Rest three minutes

Strength WOD

5 minute AMRAP of Max strict pullups

Strength WOD

EMOTM- 8 minutes

2 Hang Power Cleans

2 Front Squats

As heavy as possible across all 8 minutes. (Post weight)

WOD

3 rounds for time- 5 minutes per round- no rest between rounds

Start every round with a 400 meter run

and with remaining time perform as many reps as possible of

Power cleans (165,115)

Post total cleans

Strength WOD

Back Squats 5×5

WOD

2 Rounds for time

10 Alternating Pistols

10 Lateral Box Jumps (24,20)

15 Hand release push ups

15 Chest to bar pull ups

30 meter plate push

30 overhead walking lunges (45,25)

(Post heaviest set of 5 on strength WOD and time on WOD 2)

Come work on a weakness!

Skill WOD- 4 Rounds- 2 minutes each- Run 200- max double unders with remainder of time.

WOD- 5 Rounds for time

2 Rope climbs (4 if scaled)

4 squat clean and jerks (185,115)

8 2 for 1 Wall Balls (20,14)

(Post total double unders for WOD 1 and time for WOD 2)

Strength WOD

6 Unbroken Rounds every two minutes

1 push press

1 Push Jerk

1 Split Jerk

WOD- 8 Minute AMRAP

12 Shoulder to overhead (135,95)

12 Alternating DB snatches (70,50)

12 Calorie Row

Rest two minutes

4 Minute AMRAP- Max L Sit hold

There will be a TEAM WOD this Saturday morning at 9 am! Be there or be weak!!!

We have several members competing in a CrossFit competition in Amarillo Friday and Saturday!! We want to wish them all the best of luck! Something tells me Andrea will probably issue frequent pictures and updates on the facebook page! Stay tuned!

EMOTM

3 Snatch balances

3 bar muscle ups (Scaled is 5 pullups and 5 HR push ups)

WOD for time

40 Toes to Bar

40 Sandbag slams (50,30)

40 Over head Squats (95,65)

40 Box Jumps (24,20)

(Post weight used for snatch balance and time for WOD)

Come work on form or your goat!! Open gym from 6pm-730