WWPF 0:00 – 10:00  Push Press: 3 RM   12:00 – 24:00 12 min ladder: 3-6-9-12…. HSPU (partner holds H.S.) Calorie Row Relay (partner hangs during the row and then switch)   25:00 – 33:00 8 Min AMRAP 25 Synchronized kB Snatches, 53/35 (switch every 5 reps) 25′ Synchronized OH Walking Lunges, 53/35 (switch arms...Read More

Hang Cleans 3-3-3   Then:   12 Min AMRAP of:   5 Hang Squat Cleans (155/103) 10 Burpee Pullups   Post Loads and Times to ZEN and Comments.  Read More

Bench Press: 10rm 2 x 10 @ 90%   Then…   1 Round For Time: 120 Double Unders 40 Deadlifts, 225/153 20 Strict Pull-ups, 20/14 (medball) 40 Alt Pistols 120 Double Unders     SAVE THE DATE: SAT JUNE 8 *TEAMS OF 3 *3 MAJOR LIFTS *3 MINI FLOATER WODS   REGISTRATION COMING SOON….Read More

CFWC Deja Vu- 2 Minute rests between each, start over at beginning each time As Far As Possible in  3 Minutes Then…. As Far As Possible in 6 Minutes Then….. Finish (15 Minute cap) 7 Muscle Ups 20 Burpee Over Box Jumps 24/20 30 Ground to Overhead 135/93 40 Toes to Bar 800m Run or...Read More

Front squat 3×5 with 2 sec pause in all reps @75-80% Then… 12 min EMOM (as many reps as possible in each min) 1st min: Single Arm DB Push-press 50/35 2nd min: SA DB Push-press 3rd min: Rope ClimbRead More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian NO YOGA TODAY Endurance: AMRAP 30 Minutes 200m Farmer Style Plate Carry 35’s/25’s 400m Run 30 Pushups 30 Situps 30 KB Swings 53/35Read More

CrossFit Open Workout 19.1   Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row     Non CrossFit Open Competitors  WOD   Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. Bike  or  50 Double Unders   Men 20-lb. ball to 10-ft. target Ladies...Read More

WWPF 0:00 – 10:00 2RM Push Press   10:00 – 22:00 42-30-18 Pull-ups (partner hangs) Alt Box Jumps, 24/20 *Max Weighted strict pull-ups in remaining time , 35/17.5 kb   22:00 – 34:00 18-30-42 S2OH (partner holds front rack), 135/83 Alt Box Jumps, 24/20 *Max strict HSPU in remaining time Coming this summer….Read More

Deadlift 1-1-1-1-1   Then   5 Rounds for Time of:   6 Deadlift 275/183 10/8 Calories on Bike or Rower (Row only if all Bikes are used) 15 Wall Balls   Post Loads and times to ZEN and Comments:     The First WOD of the Open will be  announced tonight  2/21/19 at 8PM.   ...Read More

Bench Press: 10RM then, 2 x 10 @90%   Then…   Super Annie AMRAP 15 min 60 Double Unders 60 Sec Weighted Plank, 45/25 50 Double Unders 50 Situps 40 Double Unders 40 Russian Twist, 20/14 30 Double Unders 30 Toes Through Rings     Are you Sign Up for the Open? SIGN UP HERE!Read More