Great workouts on Monday! Everybody killed it!

Strength
Press complex (2 strict and 2 push press)
1×3 60%, 1×2 65%, 1×2 70%, 2×2 75%

Conditioning
12 power cleans 65/95#
10 pull-ups
400 m run
4 rounds for time

It’s Monday! A new week and new goals. Everybody set a goal and make sure you accomplish it!

Strength
Back squat:
1×10 60%, 1×8 70%, 1×6 75%, 1×4 85%, 1×2 90%, 1×20 60%

Conditioning
10 alt kettlebell snatches
40 sit-ups
10 alt kb snatches
30 box jumps
10 alt kb snatches
20 hand release push-ups
10 alt kb snatches

It’s here! Community Saturday WOD! We are excited to see everybody out there! Bring your friends and family and we will get a great workout in!

Warm-up: 
Tabata random pick for 5 min

Conditioning: 
25 KB Front Squats 53/26#
12 Pullups
6 Burpees
4 rounds for time
***30 KB Swing Buyout to stop the Clock

Coming up on another weekend! Hope to see everybody on Saturday!

Strength
Clean – 15 min to establish max weight
Snatch practice – 10 min

Conditioning
15 box jumps
10 deadlifts 155/115
5 wallballs 20/14
4 rounds
100 double under or single under buyout

Halfway through the week!

Strength
Deadlift: 2×8, 1×6, 1×4, 1×2 (70-90%)

Conditioning
10 pull-ups
20 push-ups
30 sit-ups
40 KB swings 53/26
50 air squats

10 pull-up buyout

Strength
Push press: 1×10, 1×8, 1×6, 1×4, 1×2 starting at 65%-85%

Conditioning
10 deadlifts 135/95
15 ring dips
20 pistols
10 min AMRAP

Fantastic weekend! Great Saturday am workout with awesome people! Also, got to go down to alpha crossfits awesome facility and watch Daniel kill it at his first competition!

Strength
Back squat: 2×8, 1×6, 1×4, 1×2
70-90%

Conditioning:
10 thrusters at 95/65
10 HSPU
20 double unders
5 rounds

Almost time for our Saturday community workout! Hope to see you out there!

Strength
Clean and jerk: 3×3 at 70%, 2×2 at 80% and 2×1 at 85%

Conditioning
15 thrusters 95/65
25 double unders
4 rounds for time
1000 meter rowing buyout

So we’re finally getting all the kinks worked out of this first moth as far as schedule etc goes.

Congrats to everyone that has finished the onramp program! You guys killed it!

Good workout this am Bob!

Strength
1×10,1×8, 1×6, 1×4, 1×2 front squat
Start at 65% and work your way to 85%.

Conditioning
10 push-ups
12 wallballs 20/14#
14 alternating dumbbell snatch or lb swing 50/30#
4 rounds for time

It’s Friday! Hope to see y’all this Sat at 10 AM!

Strength:
5×5 Deadlift at 75-80%

Conditioning:
5 rounds for time:
12 push press 95/65
10 air squats
8 pull-ups