15 Min Establish 1 RM Clean & Jerk Then… With a partner, Complete the following for Time: 42 Power Cleans, 135/95 42 Ring Dips 30 Power Cleans, 155/115 30 Ring Dips 18 Power Cleans, 185/135 18 Ring Dips Bear Complex Ladder from the “Fight for Food”  Read more

Power Snatch 5-5-3-3-1-1-1 Then: 50 Double Unders 10 Power Snatch (135/95) 40 Double Unders 8 Power Snatch (135/95) 30 Double Unders 6 Power Snatch (135/95) 20 Double Unders 4 Power Snatch (135/95) 10 Double Unders 2 Power Snatch (135/95) Rest 1 Min 2 Min ME Perfect Pushups 7:30 Strength Class Tonight Post loads and times to comments:  Read more

OHS: 5-5-3-3-1-1-1 Then… “Mary” AMRAP 20 Minutes 5 HSPU 10 Pistols, Alt 15 Pull-ups Thanks again to all the judges/volunteers who helped out during the “Fight For Food” Competition!  Read more

EMOM 7 Minutes Full Clean Hang Squat Clean Front Squat Then…. 800m Run 15 Hang Cleans 115/85 400m Run 15 Hang Cleans 135/95 200m Run 15 Hang Cleans 155/105 Greta V at The Festivus Games at Crossfit South Philly.  Congrats to everyone who competed there, and at CFWC’s Fight for Food this weekend.    Read more

Bodyweight Warm-up week 2 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. 3×5 Skin-the-cats as strict as possible If you feel super ninja-like try performing while squeezing a plate between your feet for added weight Deadlift 10,000 Pounds Choose a weight to dead lift and divide into 10,000 pounds. That is how many reps you will need to do. Begin with 5 burpees on the minute and complete your prescribed number of reps as fast as possible stopping each minute to do 5 burpees.Read more