For time: 30 Clean and Jerk (135/95) Post thoughts, loads, and times to “comments”. We will take some time at the beginning of class to discuss these movements. Time will also be alloted for athletes to work up to some heavy clean and jerk single efforts beforehand.

5 Rounds for time: 5 DL (315/205) 20 Box-jumps 10 C2B Pull-ups Does this seem like a similar group of movements as those employed in a recently prescribed WOD? Good, it’s supposed to. Mathematically speaking, “constantly varied” demands occasional repetition. Muscles feeling a bit overloaded? That’s how we test capacity. See you there!

3×800 M Sprint Rest precisely 90 seconds between efforts.

Tabata row (Meters) Tabata squats (Reps) Tabata row (Meters) Tabata push-ups (Reps) Tabata row (Meters) A single set of Tabata intervals implies that an athlete will work for twenty seconds, and rest for ten seconds, for a total of eight intervals. In this WOD athletes will complete 5 sets of Tabata intervals.

  For time: 50 Box Jumps (24″/20″) Rest 2 minutes 4 Rounds of: 5 Back squats (225/165) 10 Ring dips 15 KTE Rest 2 minutes 50 Box jumps (24″/20″) Post loads and total times to comments

Paleo challenge wraps up this weekend!  Click here to read logistics for submitting photos and voting for winners. AMRAP in 10 minutes of 10 unbroken CTB pullups, then: 30-20-10 Reps for time of: Russian kettlebell swing (72#/53#) Burpees Post rounds, and times to comments

FIGHT GONE BAD 5 UPDATE – We’re up to $900 raised so far with only 8 people registered, thanks to Tom C and his family/friends raising $500 already.  Click here to register, share it with your friends/family, and get involved to help a great cause! 6 rounds for time of the following barbell complex/200m run: [...]

Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps Post loads and times to comments, compare to crossfit.com times [...]

In pairs, perform 110 thrusters (95/65) total. Each pair will use 1 bar, the partner not performing thrusters must perform 1 pullup for each thruster performed, so the pair will also do 110 pullups total.  The bar cannot touch the ground, every time the bar touches the ground the pair must complete 10 burpees before [...]