5,4,3,2,1 Clean and Jerk 185/135 (use whatever kind of clean you need to use) 50m sprint (one sprint per round) 5 minute rest then….. 1,2,3,4,5 Power Clean 185/135 Deadlift 185/135 Cash Out 400m Run Post time to comments.  Time includes 5 minute rest and 400m Run http://www.crossfitwcblog.com/2011/08/wod-81611.html#comments   Pat the Chalk Monster doing Grace  Read more

For TIME Overhead walking lunge for 50 meters 45/25 plate 10 Rounds of “Cindy” 5 Kipping Pull Ups 10 Push Ups 15 Air Squats Overhead walking lunge for 50 meters 45/25 plateRead more

Max Reps of BW Back Squats Then, immediately following… “Griff” 800m run forwards 400m Run backwards 800 run forwards 400 Run backwards Happy Birthday To Justin-Case!Read more

DB Snatch: 1-1-1-1-1 Then… 3 Rounds 800m Run 21 KB Swings, 53/35 12 pullups   CFWC Winter Hooded Sweatshirts are available for online purchase until Friday Nov 30th. Click Here to orderRead more

Partner Tabata Complete  8 rounds of 20 seconds of work followed by 10 seconds of rest for the following movements. Partners will alternate positions every 20 second rounds. Deadlifts, BW averaged between partners (While partner holds Handstand) HSPU (While partner holds Deadlift at full ext) Tabata Planking Burpees (While partner holds plank) Pull-ups (while partner runs 10m shuttle runs) LaFraaaaaaaaannnnnce!!!!!!Read more