Part A:  Back squat 6x6 at 65%

Part B: Complete as many rounds as possible in 8 minutes of:

  45 thrusters, 95 lb.

  45 toes-to-bars

  45 cleans, 95 lb.

  45 chest-to-bar pull-ups

7 rounds of

7 DBs (one DB in each hand 50/35) hang clean and jerk

49 DU

rest 5 minutes

Handwalk 175 feet (7 x 25 feet)

Mash This:

20 squat clean thrusters at 165/105

rest 4 minutes

10 rounds of: 2 MU and 4 deadlifts at 165/105

rest 4 minutes

5 rounds of

8 bar hop burpeess and 16 jumping lunges (8 per leg) 

For time:

120 DB snatch 50/35

90 cals on the rower

60 burpees

30 T2B

Happy New Year!

Enjoy the great outdoors, see you tomorrow at 306 at 6AM!

20 rounds of 

1 Power snatch 155/105 and 9 WB

right into

2020m on the row or ski erg!

Part A: 45 seconds on

rest 30 seconds x 8 rounds

6 clean and jerks at 155/105 AMRAP Bar hop burpees

rest 4 minutes then start part B

Part B: 45 seconds on rest 30 seconds X 8 rounds 

12 KBS at 32/24 kilos AMRAP DU

200 DU

100 Lunges

75 sit-ups

50 WB

25 C2B

50 WB

75 sit-ups

100 lunges

200 DU

- 30 MIN AMRAP

275/175 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24/20 inch box

In teams of two - both partners working at the same time you must complete the following - 

Row 5/4km - 

and 20 rounds of - 

3 MU, 9 KBS at 1.5/1, 18 lunge steps holding the KB overhead. 

 Athletes must switch every 500m. Once either the work or the row is done both athletes can complete the remaining work switching as needed.

The perfect day to do some outside activity.

We’ll see you back at 306 tomorrow!

Merry Christmas

Enjoy time with Family and friends. The gym is closed and will re-open on Friday at 10AM!

12 Days of Christmas WOD - This WOD is performed as the song would go,on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... alll the way to 12 Man Makers and down)

1. Snatches 135/95

2. Pistols

3. Box Jumps 36/28.

4. Pwr Cleans 135/95

5. Jerks 135/95

6. KBS 2/1.5

7. Push Ups

8. Jumping Lunges

9. Pull Ups

10. Wall Balls

11. Toes To Bar

12. Man Makers 40/25

For time in teams of two - switching every rounds - complete the following:

50 rounds of - 1 power clean at 185/125, 2 HSPU, 4, bar hop burpees, 8 air squats

A: 5 min AMRAP of full clean thrusters 165/105

Rest 10 minutes

B: 5 min AMRAP of

12 lunges

12 box jump overs 24/20

12 T2Bs

500m row,

250 DU,

125 squats,

65 pull ups,

35 deadlifts at 135/95,

15 jerks 135/95

A: 2 minute front plank, rest 1 minute x 2

B:

21 squat snatches (75/55)

42 push-ups

15 squat snatches

30 push-ups

9 squat snatches

18 push-ups

Rowing intervals -

Row 600m/500m on the 6 minutes at your 1000 km pace. x 6.

A: Test your clean

1 rep on the 2 minutes x 12 rounds at increasing loads

60 DU, 30 DB snatch 50/35, 9/6 MU rest 2 minutes x 4.

The goal is to have every interval pace closely to the same.