21 Guns CrossFit

WOD : "Helen" 3 Rounds for Time of 400m Run 21 KB Swings (53/35) 12 Pull-Ups * This is a benchmark WOD! Make sure to ...

WOD : 5 Rounds for Time 6 Power Snatches (95/65*) 9 Pull-Ups 12 Situps 15 Squats

WOD : 1 1/4 Front Squats 5, 5, 5, 5              Bench Pause Reps 2, 2, 2

WOD:  " Fight Gone Bad! "   3 rounds for total reps & calories Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo dead...

Today's WOD depends on the weather. If we're not under water, we'll be outside using the Sleds . If it is raining, we will work ...