This WOD will be based on Jackie.  Depending on your fitness level, scale following:

Rx:  Jackie forwards and backwards:
1000m row
50 thrusters (45/25)
60 pull-ups
50 thrusters (45/25)
1000m row

Intermediate:  Jackie and a half:
1000m row
50 thrusters (45/25)
30 pull-ups
50 thrusters (45/25)
1000m row

Beginner:  Jackie
1000m row
50 thrusters (45/25)
30 pull-ups

Our Workouts Today are:  9:30am

Some have suggested that people actually look at the WOD first, see if they “like it”, and then based on that decide whether to come do it. So, with the remote possibility of that in mind, today we start the “Mystery WOD In Wash Park”. Just come by and have fun….YA Know You Want To!

Remember We Are At Washington Park at the pull-up bars – Tennessee & Franklin (map)

Our Workouts Today Are At 9:30am

5 rounds of 7 sets of the Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase the weight with each round or start heavy and stay there. Barbell cannot rest on the ground, it is “touch and go”. You can rest between rounds. Proper Foot/ hand position can and should be changed for maximum efficiency as you transition from movement to movement.

Our Workouts Today Are At 6am, 7am, Noon, 5:30pm

Death by 10m shuttle run & burpee

1 10m shuttle run 1st minute, 2 burpees 2nd minute, 3 10m runs 3rd minute… alternating for 20 minutes.  If you can’t complete the prescribed number in a minute for either exercise, drop back 5 for that exercise and start again.

Ab finisher!

Our Workouts Today Are At 6am, 7am, Noon, 5:30pm, 6:30pm

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275/175 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box
This is a BRUTAL Crossfit Hero workout make no mistake. MOST athletes will scale load and/or workout time.

Our Workouts Today Are At 6am, 7am, 11am, 5:30pm, 6:30pm

Great American Beer Festival…Possibly the BEST way to spend your “CrossFit credits”!