We are officially open!!! Come by for a free workout!
Check the schedule for class times.
1. Glute ham raise: 10,10,10 – add weight if necessary
2. Knees to elbows: 3 sets of max reps – first 2 sets: do not kip at all -3rd set: CrossFit it up.
3. As many rounds as possible in 8 minutes of:
2 Kettlebell Swings (Russian) @ 2/1.5 pood
1 muscle up (strict) kip only if you can not get strict, not to go faster.
4 Kettlebell Swings (Russian) @ 2/1.5 pood
1 muscle up (strict)
6 Kettlebell Swings (Russian) @ 2/1.5 pood
1 muscle up (strict)
8 Kettlebell Swings (Russian) @ 2/1.5 pood
1 muscle up (strict)
10 Kettlebell Swings (Russian) @ 2/1.5 pood
1 muscle up (strict)
Continue to add 2 swings on every set
Annotate how many muscle ups were strict.
Crazy. 200 kg POWER clean is monstrous, especially for a 94 kg lifter.
CrossFit Havoc 
1. GHR with purple band x 3 sets
2. 20,20,20 probably could have done more, but they are boring and I am fat.
3. 20 round + 10 swings – all strict mu’s
forgot to post bs weights 245 x5 285 x3 325 x2 345×2 365×1 375 x1
clean complex
one clean + hang clean + 3 front squats + jerk @ 102 for 3 sets
then back squat
5 x 60 % 3x 80% 2 x 85% 1 x 90%
then metcon with kipping mu’s
got to 20 kb swings @ 34 kilo kettlebell
GHDs: used stacked tires with a 10lbs weight.
T2B: 14,7,13
MetCon: bar MU because rings not high enough: 9rnds, 5kb swings (of 20)
Great wod.. back in the box for the first time in two months.. did 7 full rounds and 9kbs @ #28. Awesome gym, awesome coaches, couldn’t ask for a better gym to be a part of!