1RM Snatch – 15 minutes   Then….   WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run 200m) 15 Synchronized Burpees over bar   20 Synchronized OHS, 115/73 200m / 200m Med Ball Run Relay (both run 200) 15 Synchronized Burpee Pull-ups   10 Synchronized OHS, 135/83 200m / 200m  Med ball Run Relay (both run 200) Max  Synchronized Burpee BMU IN REMAINING TIME….       SATURDAY NOVEMBER 10 SAVE THE DATE SAVE A PAIRRead more

Front Squat 3-3-3   Then:   14 Min Amrap of:   7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15)   Post Loads and Times to ZEN and Comments:  Read more

RDL: 3 x 8 Strict Pull-ups: 3 x Max Effort   Then….   For Time: 20 Deadlifts, 225/153 12 Box Jumps, 24/20 400m Run 15 Deadlifts 12 Box Jumps 400m Run 10 Deadlifts 12 Box jumps 400m Run 5 Deadlifts 12 Box Jumps     Have any Friends looking to start CrossFit? Our next group on-ramp starts Monday September 17          Read more

CFWC 9/11 Memorial WOD  “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)  Read more

TWOW: 30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes.  Sprint at RPE 8, Run at RPE 6 Skill: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -3x ME Unbroken Ring Muscle Ups *If new to muscle up, accumulate 15-20 total depending on skill level -EMOM 5 Minutes of 5 Strict C2B Pullup AND 5 Strict Ring Dips (do both each minute) Gymnastics Complex Work-3 X T2B plus 3x Bar Muscle Ups No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra Conditioning: 5 Rounds 50 Ft Yoke Carry-Heavy 2 Peg Board Ascents And…. 3 Rounds 7 Bar Muscle Ups-unbroken...Read more