Reminder: our Crossfit ReVa WOD is coming up this Saturday Oct 25th at 10am.  Go here for details https://www.facebook.com/events/1642497032643436/ and write your name on the whiteboard before Friday. WOD 1. Split Jerk Technique 2. 3 Rounds For Time: 10 ... Continue Reading

1. The Crossfit Total 1RM Back squat 1RM Shoulder Press 1RM Deadlift * 15 minutes on each lift to find 1RM

1. EMOM for Ten minutes: Back Squat x 2(1 tempo 31X1+Normal) 2. For time: 12-9-6-3 Clean to Thruster (135/95) 100m run + 6 Burpee over bar after every set

Thursday 1. 5 Rounds (not for time) 3 Strict HSPU 6 Slow V-ups 9 Wall Squats 12 Cal row or Assault Bike 2. 10 min AMRAP: 10 R-Arm Kettle Bell Snatch 10 L- Arm Kettle Bell Snatch 40 DU

Wednesday 1. Three Sets of: Plyo Push up 3-5+ 5-10 Close Grip Push up Single Leg Hip Bridge 8-10 reps each leg (3011 Tempo) Side Plank x 30 sec each side 2. Alternating minutes for 12 min: Odd- 20 Kettle bell swings *10 sit-up penalty if set is not unbrok ... Continue Reading