A late congratualtions to Derrick and Johnny for completing their Yakan Isa requirements.  Great work guys!

Today's Wod:

EMOM 10: 3 Clean and Jerks @ 115/ 75#

Today's WOD:

AMRAP 15/ 10/ 8

Photo: Subhash's HSPU

WOD:

Tier 1
5 rounds for time:
10 Pull Ups
8 Box Jumps
6 Wallball @ 20 / 16 lbs
4 Knees-to-Elbows
2 HSPU

Tier 2
4 rounds for time:
10 Pull Ups
8 Box Jumps
6 Wallball @ 20 / 16 lbs
4 Knees-to-Elbows
2 HSPU

Today's WOD

21-15-9

Photo: Nice art work!  Is this Patrick's work?

WOD:

Tier 1
AMRAP 20
15 Double Unders
10 HSPU
5 Deadlift @ 225 / 185#

Tier 2
AMRAP 15
15 Double Unders
10 HSPU
5 Deadlift @ 225 / 185#

Photo: Danielle, Michael, and Troy taking a basic class.  Welcome to CF Tactical Arts Academy! 

WOD:

Tier 1
4 rounds:
40 Squats
30 Push Ups
20 Box Jumps @ 24 / 18"
10 HSPU

Tier 2
3 rounds:
40 Squats
30 Push Ups
20 Box Jumps @ 24 / 18"
10 HSPU

Photo: Lawrence doing a push press.  We hope you are enjoying CrossFit!

WOD:

Tier 1
8 rounds for time:
10 Hang Power Cleans @ 115 / 75#
10 Push Press @ 115 / 75#

Tier 2
6 rounds for time:
10 Hang Power Cleans @ 115 / 75#
10 Push Press @ 115 / 75#

Congratulations guys for your promotion to Yakan Isa.  Keep up the great work!

Photo: Johnny doing a box jump.  Welcome back Johnny!

WOD:

Tier 1
5 rounds for time:
400m Run
21 Box Jumps
12 Kettle Bell Swings @ 24 / 16kg