Complete 5 rounds for time of: 15 1-arm DB thrusters (50/35#) 50 double unders 3 rope climbs

Bench Press 1-1-1-1-1-1-1 Then 3x20 floor presses (60% 1RM bench) WOD Notes:  Today's bench will include a 1 second pause on your chest.  Additionally, once you start your working sets, you may only increase in…

Complete 50-40-30-20-10 reps for time of: KB swings (53/35#) Situps WOD Notes: Compare to CrossFit.com 171124.

AMRAP in 9 minutes of: 9 overhead squats (95/65#) 9 handstand push ups WOD Notes:  The scale for overhead squats will be either front or back squats at a higher weight.  The scale for handstand…

Sumo deadlift 4 x 10 alternating with 4 x 200m sprint WOD Notes: Minutes 0, 4, 8, and 12 you'll complete a set of 10 sumo deadlifts. The weight should be challenging but unbroken with…

“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes:  This is our “House WOD” which we…

Core Day Complete  5 sets not  for time of: 10 evil  wheels 10 good mornings (135/95#) 10 oblique crunches (70/53# KB) 50 yd farmer carry (AHAP) 10 strict t2b

Complete 21-15-9 reps for time of: shoulder to overhead (155/105#) burpee box jumps (24/20") Community Note: Adam Smith is offering family photo shoots this weekend at Valley Forge Park, with all proceeds going to charity.…

Front Squat 4x10 (50-60%) Then 3x6Rt/6Lt front rack lunges (40-50% 1RM front squat)

Clean and Jerk 1-1-1-1-1 Then "Grace" 30 power clean and jerks for time (135/95#) WOD Notes:  You will have 20 minutes to find your 1 rep max clean and jerk.  It is meant to be…