12 min to establish 1RM Push Press Then… “Wacky Wiser Partner Friday” 3 Rounds: 42 Push Press, 95/65 30 Pistols, alt legs 18 Box Jumps, 30″/24″ * 1 partner works while the other holds the pet rock, 70lb/53lb Showers are completed and are ready to be used. BYOT!Read more

Bar Complex. 7x 1 Hang Power Clean x 1 Front Squat x 1 Jerk 10,9,8,….3,2,1 reps of Hang Power Clean (135/95) Toes to Bar Pushup 7:30 Strength Class Post Stuff To comments: Register HERE now.  All of You! 🙂 Please speak to one of your coaches if you have any questionsRead more

EMOM 7 MIn Snatch (hip) + Snatch (knee) + Snatch (2″ off floor) Then….. 15 min Ladder Cash In: 800M Run 3 Snatches, 95/65 3 Burpees over bar 6 Snatches 6 Burpees over bar 9 Snatches 9 Burpees over bar *Continue up the ladder until 15 min runs out……(12/12, 15/15, 18/18….) *Snatches are done anyway     If you are planning on doing our nutrition challenge, please visit http://whole30.com/ and click on “I’m new to whole 30”. Read up so you know what you are getting yourselves into.      Read more

3x 500m Row Sprints 3x Max strict Pullups (No kip. If you don’t have strict pullups, use a band or do ring rows) Then… The Mike Mckenna AMRAP in 12 Minutes 3 Cleans, 185/135 6 KB Swings, 70/53 9 Double Unders     Happy birthday to Mike McKenna!!      Read more

“Barbarella” 3 Rounds for time. 20 Barbell Rows 30 Barbell Floor Presses 40 Ab-Mat Sit-Ups 50 Back Squats Rest 3 min…repeat 115/75 lbs   This is a take on the CrossFit Main Site Benchmark WOD “Barbara”  it is a body-weight workout with 5 rounds of 20 Pull-ups, 30 Push-ups, 40 sit-ups and 50 Air Squats.  If you’ve never done Barbara I would suggest just giving that a shot and see how far you get in the 30 min.  Wiser’s scaling suggestion was to use weight except for the back squats.  I feel both are good options ask you class coach which they want you to do.  I originally posted 5 rounds for this barbell version but attempted it at the 9:30 class finishing my 4th round into the 54 min mark.  Good Luck which ever version you try – FooseRead more