WARM UP: Foam Roll / Lacrosse Work 800 Meter Run Lunge & Twist SKILL WORK: Stretch Lacrosse Work WOD: Lap Around Bldg 15 Thrusters Lap Around Bldg 20 Pull Ups Lap Around Bldg 25 Burpees Lap Around Bldg 20 Pull Ups Lap Around Bldg 15 Thrusters __________________ For Time (25 min cap) RX = 115 [...]

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. Today we are [...]

WARM UP: Foam Roll / Lacrosse Work 10 Pulls on the rower rest 20 seconds match meters 6 rounds total SKILL WORK: Strtech with band (shoulders) 10 Pass Thru’s w/ PVC 10 OHS w/ PVC 10 OH Lunges w/PVC WOD – CF Mainsite 400 M Run 30 OHS 21 Pullups 3 RFT RX = 75/55

WARM UP: Foam Roll / Lacrosse Work High Knees down & Back 20 Air Squats 2 Rds SKILL WORK: Warm up with Front Squats Bench Press WOD: 5 Manmakers 15 Situps 15 Wallballs 5 K2E 5 RFT

WARM UP: High Knees down and back Butt Kicks down and back Side Suffle down and back 15 Slow Squats SKILL WORK: Clean Pull Unders x 7 High Hang Cleans x 7 WOD: 5×1 C&J @ 85-95% 1RM 4 Wall Walks 50 Double Unders 4 Rounds – Not For Time http://www.youtube.com/watch?v=K7DaRCQh0lY Scale w/Bear Crawl 20 [...]