“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (first come first serve in the wod for the GHD’s but I will show you a scaling for that move) 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders (If you are under 6 mos with us, or have any limitations you will scale reps scheme accordingly i.e. forty reps for all, 30’s etc)  Read more

WWPF 0:00 – 10:00 Establish a max jerk —–1 min break——– 11:00 – 22:00 11 min AMRAP 100 Cal Row *Max Alt Rope Climbs with Remaining Time ——-2 min break——– 24:00 – 34:00 10 Min AMRAP 150 Wall Ball Shots, 20/14 (mix reps anyway. 1 person works at a time) *Max HSPU  (partner holds handstand) with remaining time            Read more

Front Squat 3-3-3   Then:   15 Min AMRAP   25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113)   (Snatch can be Power or Full as needed for each Round)   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 10 rm (increase weight from last week) then,  2 x 10 @90%   Then….   For Time: 400m Run 30 OHS, 95/63 15 Target Burpees 400m Run 30 Front Rack Lunges, 115/73 15 Target Burpees 400m Run 30 Shoulder 2 OH, 135/93 15 Target Burpees   Harsh Attack with a new Clean PR, 225lbs!              Read more

15 Minutes to a Heavy Clean Crossfit Games 2017 WOD 9-amended weight 8 rounds for time of: 4 bar muscle-ups 2 cleans, ascending weight (cleans any way) M 155–165-175-185-205-215-225-235 F 103-113-123-133-143-153-163-173 Debbie, Doug and Paul viewing the eclipseRead more