WOD

WARM UP: 1 Mile run/ 10 Minutes of Skipping WOD: TABATA  8 Flutter Kicks 8 Sit Ups 8 Planks 8 Russian Twists 8 V Sit Ups 20 Seconds Work 10 Seconds Rest  

WARM UP:  1 Mile Run Today’s our ONE YEAR ANNIVERSARY as an OFFICIAL CROSSFIT AFFILIATE!!! BOOM SHACKATTACK! That said our Mad Scientist Coach Matty came up with the following two doozies for our members to choose from all paying tribute to the number 12 and the fact that we were awarded our Affiliation status on

WARM UP: 50-40-30-20-10 Double Unders Push Ups

WARM UP:  4 Rounds of: 20 Air Squats 20 Sit Ups

WARM UP: 400 M Run 50 Sit Ups 50 Air Squats 50 Push Ups

WOD: Annie

WARM UP: 1 Mile run 50 Double Unders 

WARM UP: 2 Rounds of: 400 M Run & 50 Air Squats WOD 1: Stay on Track: Burpees: 10-9-8-7-6-5-4-3-2-1 Sit Ups: 2-4-6-8-10-12-14-16-18-20

WARM UP: 1 Mile Run – first 1/2 mile run backwards. WOD: Morrison 50-40-30-20-10 Wall Ball Shots (14#W; 20#M) Box Jumps (20″W; 24″M) Kettle Bell Swings (45#W; 55#M)