Test: 20 Minutes to find 1 RM Clean and Jerk Then……. AMRAP 3 Minutes 3 Cleans @ 75% (any kind of clean from the ground) 5 Ring Push Ups Then…….. AMRAP 7 Minutes 5 Hang Squat Cleans @ 65% 60 Meter  Shuttle Run (to 10m and 20m)   Marco at 285 on the Clean and Jerk. He was one of only 5 men to complete this weight. Congrats to everyone who competed at the Hardbat Holiday Classic! We had some strong showings for our 3 teams.Read more

Choose “Cindy” or “Mary” 5min AMRAP – Cindy= 5 pull-ups 10 push-ups and 15 squats / Mary= 5 HSPU’s 10 one-legged squats 15 pull-ups rest exactly 2 min and repeat 3 more times. Post Reps for each of the FOUR 5 min AMRAP and post total reps.  Compare to your last Cindy Mary numbers.Read more

2:00mins of Wall Ball 20/14 then right into: 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat + L Leg Step Up) 115/95, 20″ 50 Double Unders 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat + L Leg Step Up) 115/95, 20″ 20 Box Jumps 20″ 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat + L Leg Step Up) 115/95, 20″ 20 KB Snatch into OH Lunges 53/36 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat + L Leg Step Up) 115/95, 20″ 20 Box Jumps 20″ 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat + L Leg Step Up) 115/95, 20″ 50 Double Unders 3...Read more

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand Pushups 40 Situps 30 Double Unders 9 Deadlift 9 Hand Stand Pushups 30 Situps 20 Double Unders 9 Deadlift 9 Hand Stand Pushups 20 Situps 10 Double Unders 9 Deadlift 9 Hand Stand Pushups 10 situps (225# Dudes/ 155# Lady Dudes) Post time to comments: Good luck to all our Athletes competing in the Hardbat Holiday Classic at Hardbat Crossfit in DE.Read more

Snatch: 15 min to establish a 1RM Then… 12 Min Partner Ladder (3-6-9-12-15….) Power Snatch, 75/55 Burpee *Each partner will  complete 3 power snatches & 3 burpees, then 6 &6, 9&9, ect. 1 bar per team. You may only move as fast as both partners work.  Make sure you pull your weight on Partner Friday  Read more