Build to a 5RM Shoulder Press in 10min
Superset w/20-30sec Active hang from pull up bar
then,
4 sets of EOMOM
30 DUs + Dead lift x 4 + Hang Power Clean x 3 + S2OH x 2 (shoulder to overhead)
*Score = Max weight moved over 5 sets
-Rest 2min-
4 sets of EOMOM
30 DUs + 3 Touch and Go G2OHs (ground to overhead = clean and jerk or snatch)
View the Entire Week →A trophy, a mullet, a tie dye shirt AND a Mom joke?!??!! This picture is like today’s WOD….AWESOME. Warm Up: 2 Rounds 200m Run 10 Shoulder Pass Thoughs 10 PVC OHS Squats 10 Hang Power Snatch w/empty barbell MOD 400m Run *Top 3 M/F times go on board WOD Scaled 7:00 AMRAP of: 7 Power Snatches […]
Warm Up: 400m “Around the Gym”/ Around the yard x 10 MOD 20 Back Squats, adding 5lbs total from Tuesday WOD Buy In: 25 GHD SU 1000m Row 25 CTB Pull Ups 25 HRPU Burpee Broad Jump 100ft 25 CTB Pull Ups 25 HRPU Cash Out: 1000m Bring a Friend Days Wednesday, June 5 Wednesday, […]
Warm Up: 2 Rounds 200m run 10 shoulder pass throughs With an unloaded barbell…. 5 Back squats 5 Front Squats 5 Push Press 5 Push Jerk WOD *Keeping hands on the bar at all times during eachcomplex … 7 sets of Bear Complex 115/75 50 DU’s 5 sets of Bear Complex 135/95 50 DU’s 3 […]
We’re taking it back to February 27 today. Check your log book and compete against yourself in today’s WOD. If you didn’t do the 2/27 WOD, then check in with the class to see what your buddies times were. Then BEAT THEM! If you don’t have a log book, get one. It is so important […]
Mr. Rick was so inspired by everyone who showed up to participate in yesterday’s Memorial Day Murph in honor of our lost service men and women, that he raised his pledge and donated $2,013.00 to the Wounded Warrior Project ! The Emery family also donated $5 for every person who participated with us yesterday! Thank You to […]
Today in honor of all service members who have paid the ultimate sacrifice protecting our country, we pay our tribute by doing the WOD “Murph”. Below is a re-post from CrossFit Pacific Coast giving us an opportunity to hear about the man behind this infamous workout from one of their own members, Brett Vernon. Rick […]
HAPPY 50th Birthday, CHUCK!!! Chuck joined us for the first time back in November after his kids, Charles and Katie, brought him to his first class. About a week later he bought a membership and it was ON! Chuck had big goals. He weighed 226 pounds when he started at Swamp Rabbit CF. After some nutrition […]
THERE IS NO LONGER A 1 PM Saturday Class ! We’ve added a 7am class! Join Brandon at 7 and keep your Saturday COOL! Please register for class if you plan to come to Memorial Day Murph on Monday at 9 am. We will be open for 1 class only. Warm Up: Run 400m Around […]
