WOD

1. Fitness Open WOD 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time […]

Work on Skill/weaknesses Or Week make up day OTMx20 Odd min weakness 1 Even min weakness 2 Or Choose a WOD of the week you missed.

15 min amrap 15 thrusters 95/65 3 rope climbs 30′ hs walk or 4 wall walks 2. split jerk build to 3 rep heavy + 2×3@90%

Last years Holiday Party!!!! So much fun   7 rft 20/16 cal row 7 box jumps 30/24 3 squat clean 225/155  

1.for time 21-15-9 Air Bike calories Wallballs 20/14 2. EMOMx7 30 double unders + 3-5 muscle ups  

1-10 Box Jumps 24/20 wallballs 30/20 TTB For time

4 RFT 35 calorie row 25 burpees 15 jerks 135/95 from floor

A. 21-15-9 deadlifts 225/155 OHS 135/95 B. Back Squat build to 3 rm + 2×3 @90%

  For time: 30 cal bike 30 push press 115/85 30 cal row 30 shoulder to overhead 115/85 30 cal row 30 ttb 30 cal row

“12 days of Crossfit” 1 squat snatch 155/105 2 BJ 30/24 3 push press 155/105 4 ttb 5 hang power clean 155/105 6 HR push ups 7 dead 155/105 8 GHDSU 9 KBS 72/53 10 lunges 11 wallballs 30/20 12 oz. beer or 12 burpees Just like the song!!!!!!! If you do not like light