Bulgarian Split Squats: 3 x 8 reps (each leg) Strict Chin-ups:  3 x M.E. Then… For Time: 1000m Row 50 Target Burpees 30 Shoulder 2 OH, 135/93 10 Ring MURead more

15 Minutes to a heavy clean Then… Crossfit Open WOD 16.2 (kind of) As far as possible in 20 Minutes 25 Toes to Bar 50 Double Unders 15 Squat Cleans 135/83 25 Toes to Bar 50 Double Unders 13 Squat Cleans 185/113 25 Toes to Bar 50 Double Unders 11 Squat Cleans 225/143 25 Toes to Bar 50 Double Unders 9 Squat Cleans 275/173 25 Toes to Bar 50 Double Unders 7 Squat Cleans 315/203 New Year Novice Comp is January 7th!  Read more

  Front Squat: 3 x 5.  (3sec pause on reps 1-3-5) * increase weight from last week Then for time: 50 KB Manmakers 35’s/26’s Push-up + 1 arm row + 1 arm row + squat clean thrusterRead more

8 am, 9:30 and 11am classes 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

WWPF    1200m Med Ball Run Relay (3 x 200 each)   12 Rope Climbs, alt   30 Synchronized Toes 2 Bar   50 Pushups, 45/25   800m Med Ball Run Relay (2 x 200 each)   9 Rope Climbs, alt   20 Synchronized Toes 2 Bar   40 Pushups, 45/25   400m Med Ball Run Relay (1 x 200 each)   6 Rope Climbs, alt   10 Synchronzed Toes 2 Bar   30 Pushups, 45/25   6am Winning the Ugly Sweater WOD        Read more