Strength: Clean and Jerk 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1

WOD: “Sarah”

19 Calorie Row Buy-in

30 Wall-Balls
30 T2B
30 Knees2Elbows
30 Burpees
30 KBS 53/35

84 DU Buy-Out

Happy Birthday Sarah!

Muscle ups today!


Strength: Bench 2×2-3-5@75%

WOD: 5 Rounds for time

3 Bar Muscle Ups
6 Ring Dips
9 Air Squats

*Scale for bar muscle up is 1 C2B/1Dip.


Strength: Back Squat 80%x2x2x2x2x2

WOD: 4 Rounds for Time

500m Row Buy-In

12 Hang Power Snatch 75/55
12 KBS 53/35

500m Row Buy-Out


Strength: Snatch 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1

WOD: Tabata “Something Else”

Ab-Mat sit-ups
Air squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to Whiteboard.


Free community WOD tomorrow at 9am. Bring a friend, family member, neighbor, or anyone that is interested in trying CrossFit! We will have Open Gym immediately after at 10am until 12:00. Don’t forget that Coach Lisa is taking a group over to support the CF for CF charity WOD at Solution 1 CrossFit. It starts at 9am and it is a great cause! Great week of work put in by everyone! Keep it up!

Vanquish Ladies Doin Work!


Strength: Clean and Jerk 15 Min EMOM
1st 5 mins 65%, 2nd 5mins @70%, 3rd 5mins @75% if you don’t fail you go up 5% every min up to 21mins or failure.

WOD: 12 min AMRAP
100m Farmer’s Carry 53/35
5 Wallballs 20/14
10 T2B

Row, Row, Row your boat video!



Strength: Bench 75%x3x3x3x3x3

WOD: 10 rounds of

1 minute of rowing(cals)
*Rest 15 seconds
30 seconds of Push press 95/65
*Rest 15 seconds

Post total calories rowed and Push press reps completed to whiteboard.


Strength: Back Squat 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1

WOD: For Time 5 ROUNDS
10 Handstand Push Ups
10 Burpees
10 Pull Ups

Lisa will be taking those that sign up for this Charity WOD on Saturday. If anyone is interested, please sign up at the gym!



Skill: Handstand Hold/HSPU

WOD: Conditioning: “Double Stuff”

Two 4min AMRAP’s with 2 minutes rest in between.

4 Mins of
Max Pull-ups on odd minute
Max Air Squats on even minute

Rest 2 minutes

4 Mins of
Max Ring Dips on odd minute
Max Box Jumps on even minute 20/15

*Total of all reps for each exercise will be your score. Also wanted to remind everyone that there will NOT be a 9am or noon class. I apologize for the inconvience and Thank You for understanding.