W/u: 100 singles
2x CF w/u

WOD: 10rft
20 du
15 box jumps 24/20
10 pull ups

http://crossfit-hattiesburg.com/1432-2/

Rolled Over


W/U: 500m row
5-3-1 wall walk

Handstand tech

WOD: 5RFT
30/20 Cal Row
15 HSPU

Hamster Wheel


W/U: build tocluster wt w/ 2sec pause at bottom & top

WOD: For time
10 sqt clean thrusters @ 185/125
For time
15 sqt clean thrusters @ 155/105
For time
20sqt clean thrusters @ 135/95
For time
1k row

13.1ish

Warm up: burgenor w/u

LIFT: establish 1rm snatch

WOD: 9min AMRAP
20 burpees
15 hang sn 75/55
15 burpees
15 hang sn 135/95
10 burpees
15 hang sn 165/110
5 burpees
AMRAP hang sn 205/135

Crossfit Totaled

Warm up: 10-8-6-4-2 back squat from rack

WOD: E3MO3M
10-8-6-4-2
Back Squat

14.4

WOD: 14min AMRAP
60 cal row
50 ttb
40 wb 20/14
30 cln 135/95
20 mu

Stacked Up


Warm up: 12-9-6 bar to hip kip + pwr sn

WOD: 3RFT
400m Run
15 Pwr Sn @ 115/75
6 BMU

“Coffland”

WOD: 6min bar hang
Penalty for dropping
800m Run
30 push ups

“Dirty Diane”


W/U: 10-8-6-4-2 gm&sh dis.
5-4-3-2-1 dl&hspu/hsh

WOD: “Dirty Diane”
21-15-9
Deads @315/185
HSPU @ 4″/3″ deficit

Walk-ins Welcome


Warm-up: 3x row @ 20sec slow,medium,fast pac
Then 1x burgenor w/u

Lift: e2mo2m 10min 3 tng sqt snatch

WOD: 15min AMRAP
250 row
10 push press @155/105
20 t2b
5 sq snatch @155/105