WWPF 0:00 – 10:00 Work up to a heavy complex of 2 Front Squats + 1 Jerk   12:00 – 28:00 16 min AMRAP 30 G2OH, 135/93 (mix anyway) 20 Synchronized Alt Pistols 10 Strict Pull-ups (partner hangs)    28:00 – 32:00 Cash Out: 4 min Max Planking Burpees, 45/25         Team M&M will be back in the New Year Novice/Intermediate Competition Feb 10th! Will you? REGISTER HERE!  Go Eagles!Read more

Power Snatch 15 min to work up to Heavy Single   Then:   15 Power Snatch (135/93) 15 Box Jumps   12 Power Snatch 12 Box Jumps   9 Power Snatch 9 Box Jumps   6 Power Snatch 6 Box Jumps   3 Power Snatch 3 Box Jumps   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 8rm 2 x 8 @ 90%   Then…   AMRAP 13 Minutes 16 Toes 2 bar 12 Deadlifts, 225/153 8 Strict HSPU              Read more

15 Minutes to a Heavy Power Clean Then…. Open WOD 15.3 AMRAP 14 Minutes 7 Ring Muscle Ups 50 Wall Balls 100 Double Unders  Read more

Back Squat: 6RM then.. 2 x 6 @ 90%   Then…   18.0 21-15-9 DB Snatch, 50/35 Burpees over DB (new standard)   Congrats to Ron and his partner from CF Rocksolid 2nd Place in the Masters Artic Blast comp this weekendRead more