Complete for time 25 handstand pushups 25 hang power cleans (115/75#) 25 wallballs (20/14# to 10/9') 25 pullups 25 kettlebell swings (70/53#) Any time you break a set complete 1 rope climb before continuing 0n.…

Banded Deadlift 10x1 (50% 1RM deadlift) Then Complete 5 rounds not for time of: 5 zercher deadlifts (20-30% 1RM deadlift) 10 V-ups Community Notes:  Happy Birthday Phil!

"Cindy" AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats WOD Notes:  This is one of the more famous CrossFit benchmarks and is a great test of muscular endurance.  It will be fun…

Overhead Squat 1-1-1-1-1-1-1 Then One arm overhead kettlebell carry - 5 sets WOD Notes:  One kettlebell carry is taking the kettlebell down the gym in one hand and back in the other. The goal is…

AMRAP in 4 minutes of: Power clean and jerk (135/95# NTE 75% 1RM) Rest AMRAP in 4 minutes of: Burpee pullups WOD Notes:  Score will be the number of reps from both WODs added together. …

Dirty Thruster 1-1-1-1-1-1-1 Then  Complete for time: 500m row 25 DB clean and thruster (45/25#) WOD Notes:  Why is the thruster dirty?  Because it needs to be cleaned off the floor!  Compare thruster to 120427.

Mrs. SpenceComplete for time: 25 toes to bar 50 hand release push ups 75 walking lunge steps 100 double unders 75 sit ups 50 deadlifts (135/95# NTE 40% 1RM) 25 burpees WOD Notes:   This…

Push Press 3-3-3-3-3-3 Then Handstand work: Beginner - 2 minutes total hand stand hold on wall Intermediate - 1 minute total hand stand hold on floor Advanced - Hand stand walk 30 mats WOD Notes:…

"Helen" Compete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pullups WOD Notes:  Compare to 111112.

Partner Interval - AMRAP in 15 minutes of: 10 one-arm dumbbell snatch, alternating arms (80/50#) 60m shuttle sprint WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Score is the…