9am: Oly 10:15am: Enduro AMRAP 16 MIN – “Deep Freeze” 100m Farmers Carry, 70’s/53’s 100m Run 200m Farmers Carry 200m Run 300m Famers Carry 300m Run *Continue this pattern until time runs out 16 MIN CAP – “Box Jump Annie” 50 Box Jumps 50 Russian Twists 40 Box Jumps 40 Toes 2 Rings 30 Box Jumps 30 Russian Twists 20 Box Jumps 20 Toes 2 Rings 10 Box Jumps 10 Russian TwistsRead more

Post Christmas Burn 15 Minutes to a Heavy Push Press (Clean weight from floor) Then…. AMRAP 10 Minutes 5 Pullups 10 Burpees 15 Air Squats AMRAP 10 Minutes 5 Push Press 115/83 10 Weighted Pushups 15 Back Squats 115/83Read more

6am, 8am, 10am 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb swings…. Seven burpee tuck jumps, 6 knees to elbows…. Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows…. Nine Sit ups, 8 box jumps, 7 burpee tuck jumps…. Ten KB Snatches 53/36, 9 sit ups, 8 box jumps…. Eleven Wall Balls, Ten kb snatches, 9 situps….. Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……Read more

Crossfit BodyBuilding – 12 Min Cap (10-1) RDL, 155/103 Floor Press, 155/103 Cardio Junkie – 12 Min Ladder (3-6-9-12-15…) Cal Bike Burpee Box Jump, 24/20 Mid-Line Mania – Tabata Abs (20s work / 10s rest) *Rotate through movements until 8 rounds are complete. Sit-up Russian Twist Hanging L-sitRead more

Clean and Jerk 1-1-1 Then…… Crossfit Open 16.2 and 19.2 In 20 Minutes, get as far as you can  25 toes-to-bars  50 double-unders  15 squat cleans, 135 / 85 lb. 25 toes-to-bars  50 double-unders  13 squat cleans, 185 / 115 lb. 25 toes-to-bars  50 double-unders  11 squat cleans, 225 / 145 lb. 25 toes-to-bars  50 double-unders  9 squat cleans, 275 / 175 lb. 25 toes-to-bars  50 double-unders  7 squat cleans, 315 / 205 lb.Read more