5.23.20 Saturday

10am and 11:30am WOD Classes, both are Full

Strength: Bench Press

WOD: Team no touch/ solo

AMRAP in 20 Mins
24/8 bent over Rows DB 35/20
48/16 single arm DB push press
96/32 sit-ups
200 m x 3 relay/ or solo 400 m run

Sleepy Hugo

Easter Sunday: April 12, 2020

We Miss Everyone!!

SYLB workout 1

Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbell snatches, left arm
♀ 35 lb. ♂ 50 lb.

Total reps


Pull-ups or jump touches
Wall Balls or goblet squats
Step lunges



3 rounds
3 clean and jerks 135/95 DB/ Jugs
6 Bar facing Burpees
12 T2B or 20 v-ups

Rest 1 Min

3 Rounds
4 Front Squats “ “
8 push-ups releases
16 double Unders or side go side jumps

Rest 1 Min

3 rounds
5 Hang power clean “ “
10 scissor jumps or lunges
20 1 leg scissor lifts (watch video)

04.01.20 Wednesday

Strength: Hang Power Cleans


EMOTM for 18 mins
1st Min complex 3 Hang Power Cleans 3 Front Squats 3 push Jerks 135/95 DB 50/35 jugs ?
2nd Min 8 T2B or 12 K2C or 16 v-Ups
3rd Min 8 DB snatches 50/35 or 8 Goblet squats


03.31.20 Tuesday

Strength: Front Rack Lunges


Front Rack Lunges 95/65 DB 35/20×2 jugs
Box jumps

Rest 1 Minute

Mountain Climbers
Front Squats same weight as lunges
Sit-up weighted

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

03.30.20 Monday

Strength: Thrusters


AMRAP in 18 Mins
10 thrusters 95/65 DB/35/20 jugs
5 pull-ups or 5 jump touches
20 double Unders or 20 side to side jumps
20 supermans
20 sit-ups
200 m run

03.28.20 Saturday

Strength: power cleans


AMRAP in 2O Mins
Murph Prep
5 Power Cleans 135/95 or 5 Hang Power Cl. DB/jugs
10 push-ups
20 Air Squats
30 V-ups

Hugo is ready for mobility!
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