EMOM 7 minutes: Power Clean + Hang Power Clean + 3 Front Squats + Jerk, AHAP Then… Wacky Wiser Partner Friday: 20  min AMRAP: Cindy (5 pullups, 10 push ups, 15 air squats) 200m Farmers Carry, 53/35 * Add total rounds of Cindy   6pm’er Dave H working on his overhead Squats    Read more

Over Head Squat  7×1 Then: 3 Rounds of: 400 meter run 21 Overhead squats (95/65) 15 pullups Post loads and times to comments:Read more

7 Min EMOM: Power Snatch + Hang Power Snatch + 3 OHS, AHAP Then… 3 Rounds: 400m Run 21 Burpees over bar 7 Power Snatches, 135/95 The next CrossFit Total will be Saturday Nov 23rd      Read more

Push Press 3-3-3-3-3 Then… 3 Rounds of 1 Minute max reps at each station, 1 minute rest between rounds: Row for calories Push Press 115/85 Split Jump Chest to Bar Pullup KB Snatch 70/53 Happy birthday, Liam!Read more

Flight Simulator (or 10minutes double under practice) 10 minute cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders All increments of 5 must be unbroken. Then….. 4 Rounds 7 Power Cleans 165/115 5 Front Squats 3 Shoulder to Overhead   Happy birthday to Ashley, AKA Cliff.  Pictured with Ang and Christina.              Read more