Front Squat 3-3-3-3-3 Then 500m row for time WOD Notes:  Compare front squat to 190226. Compare row to 171216. Open Notes:  So far for the headliner heat this Friday we have: Liz, Kelly G, Heather,…

  Complete 21-18-15-12-9-6-3 reps for time of: Deadlifts (185/125#) Burpees Box jumps (24/20") Nutrition Notes:  We’re getting sooooo close! For those who did a “pre-challenge” InBody scan, it’s time to schedule your re-scan! This google…

Complete for time: 800m run 30 thrusters (75/55#) 50 toes to bar 30 thrusters (75/55#) 800m run Nutrition Note: Day 30 of 40. Several of our nutrition notes have referenced “Whole30.” If that’s a new…

Hang Power Clean 1-1-1-1-1 Then Take 3 attempts to find a max broad jump. WOD Notes:  Compare HPC to 170603.  Compare broad jump to 180702. Open Notes:  The first workout of the CrossFit Open gets…

Back Squat 5x1 (90% 1RM) Then 3 rounds of: 8 front squats (50% 1RM front squat) immediately into 8 good mornings at the same weight Schedule Notes: We are rescheduling our nutrition challenge re-test from…

Complete max reps in 2 minutes at each of the following stations: DB snatches (70/50#) Wreckbag step ups (50/35# to 24/20") Push ups Rest 1 minute then repeat for a 90 second round and a…

"19.1" AMRAP in 15 minutes of: 19 wallballs (20/14# to 10/9') 19 cal row WOD Notes:  Compare to 190222. Local 5k Trail Run: This Sunday 10/6 the Kimberton Waldorf School has their annual 5k/10k trail run.…

Bench Press 1-1-1-1-1-1 Then 3 rounds NFT of: 3 manmakers 10 yd handstand walk WOD Notes:  Compare to 190401. Nutrition Notes:  Day 24 of 40.   Smoothies!  If you're having trouble eating eggs and oatmeal for…

"Helen" Complete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes: Compare to 180406. Nutrition Notes:  Day 23 of 40.  Your diet should include tons of colorful vegetables.…