Bench Press 3-3-3 Then….. 7 Round Bulger 7 Rounds 200m Run 7 C2B Pullups 7 Front Squats 135/93 7 HSPU   Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.Read more

WWPF 0:00 – 12:00 Work Up to a Heavy Snatch   12:00 – 32:00    40 Synchronized Wall Ball Shots, 20/14 40 Deadlifts, 225/153 (mix anyway) 15 Synchronized Burpees over Bar   30 Synchronized Wall Ball Shots 30 Deadlifts, 275/173 15 Synchronized Burpees over bar   20 Synchronized Wall Ball Shots 20 Deadlifts, 315/203 15 Synchronized Burpees over bar   THEN…     Max Rope Climbs                    Read more

Order here: http://burkesgardenmeats.com/crossfitwc/  Read more

Hang Power Clean 3-3-3   Then:   5 Rounds of:   4 Strict Hand Stand Pushups 8 Dumbell Hang Squat Cleans (50/35) 12 Pullups   Post Loads and Times to ZEN and Comments:  Read more

Strict Press: 3RM 2 x M.E DB Burn Out Sets (8-12 Reps)   Then…   2 Rounds for Max Reps: 1 Minute Max Double Unders 1 Minute Max OHS, 95/63 1 Min Max Russian Twists, 20/14 1 Min Break 1 Minute Max PVC Lateral Jumps, 20″/16″ 1 Minute Max S2OH, 95/63 1 Minute Max Med Ball Sit-ups, 20/14 1 Min Break                    Read more