WWPF   AMRAP 23 Minutes   10 Hang Power Cleans, 185/123 (1 bar/mix anyway)   20 Synchronized Wall Ball Shots   10  Wall Climbs (mix anyway)   15 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   20 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   25 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   *Continue climbing the HPC ladder, increasing by 5 reps every round until time runs out    Registration Closes Saturday at Midnight              Read more

Power Snatch 3-3-3   Then   3 Rounds   30 Box Jumps 15 Power Snatch 135/95 20 Pullups   Post Loads and Times to ZEN and Comments:  Read more

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