Push Press: Establish 3RM   Then….   WWPF For Time   400m Relay Run 50 Synchronized Wall Ball Shots, 20/14 21 Pullup Relay (partner hangs from bar)   400m Relay Run 40 Synchronized Wall Ball Shots 15 Pullup Relay (partner hangs from bar)   400m Relay Run 30 Synchronized Wall Ball Shots 9 Pullup Relay...Read More

Clean 2-2-2   Then:   Annie Full Of Grace   50 Double Unders 50 Situps 10 Clean and Jerks (135/93) 40 Double Unders 40 Situps 8 Clean and Jerks 30 Double Unders 30 Situps 6 Clean and Jerks 20 Double Unders 20 Situps 4 Clean and Jerks 10 Double Unders 10 Situps 2 Clean and...Read More

Bench Press: 6RM Weighted Strict Pullups: 3 x 3   Then…   AMRAP 16 minutes 20 Alt Pistols 100m Run 20 Toes 2 Bar 100m run 20 HSPU 100m Run 2 days away from 17.1 Sign Up!  Read More

Hang Snatch above knee 2-2-2 Then… 4 Rounds 300m Run 5 Snatch (full squat) 135/93 5 Ring Muscle Ups   Don’t forget to sign up for The Open at games.crossfit.com.  Choose CFWC Snatches and Jerks  Read More

Work up to a 6 rep Back Squat then 2 more sets of 90%. 12 min EMOM 1st min 2 rope climbs or 1 legless 2nd min 10 Medball clean to Wall ball 20/14 10 ft.Read More

10am Olympic Lifting 11am Endurance   For Time: 400m Run 15 Burpees 30 Situps 45 Double Unders   800m Run 15 Burpees 30 Situps 45 DU   1200m Run 15 Burpees 30 Situps 45 DU   1600m Run   The Open start this Thursday Feb 23. SIGN UP and compare your fitness level to the...Read More

For time: 3 rounds 400m Farmers Carry 53/35 21 KB swings 12 Pull-ups Yes, you MUST carry your KB one handed by your side, you may switch hands as often as you like.Read More

 Read More

The Single Life   DeadLift 1-1-1   Then:   30 Rounds for time of:   1 Dead lift 275/183 1 Burpee 1 Ring Muscle up   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: Establish 8RM Strict Weighted Pullups: 3 x 5   Then….   WWPW W/Partner…. AMRAP 18 Min 60 DU / 60 DU 30 Weighted Pushups, 45/25 10 Thrusters, 155/103 *Post total reps     Happy Birthday Jess!      Read More