With an 8 minute clock : Run 400m then  AMRAP of 1 arm kettlebell OHS (53/35#) * * You may switch arms as needed, but the KB must remain overhead at all times. Any time…

"Filthy Fifty" For time: 50 box jumps (24/20") 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions (abmat) 50 wall balls, (20/14# t0…

Push Jerk 1-1-1-1-1-1-1 Then 5 rounds for time of: 5 push jerk (75% of 1 rep max) 10 pistols WOD Notes:  Today we are going to focus on a strict push jerk which means there…

Complete an AMRAP in 3 minutes at each station, with a 1 minute break between stations: Double unders Toes to bar Box jumps (24/20") Push ups WOD Notes: Your score is the total number of…

Complete 30-20-10 reps for time of: Overhead squat (95/65#) Ring dips WOD Notes:  The weight in this workout is designed not to exceed 55% of your 1 rep max overhead squat.  Please sign up for the 6:15…

Deadlift 1-10-1-20-1-30-1 Then Tabata wall balls (men 16# or 14#, women 12# or 10#, both to 10') WOD Notes:  Each set of deadlifts is for max weight, not for time. You'll start with a 1 rep deadlift. This…

Complete for time: 10 to 1 handstand push up 1 to 10 L-sit pull up WOD Notes:  This WOD has 10 rounds, the first of which consists of 10 HSPU then 1 L-sit pullup.  The…

Complete 2 rounds for time of: 400m run 21 power clean (115/75#) 400m run 21 power snatch (115/75#) WOD Notes: The weight you use should not exceed 75% of your 1RM power snatch.

Front Squat 3-3-2-2-1-1 Then  20 skin-the-cats NOT for time (30 advanced) WOD Notes: Compare your 1RM to 110910. If you weren't here in September, compare to your 2RM from 1/23/12, or your 3RM from 11/5/11…

Complete 5 rounds for time of: Overhead walking lunge (45/25# plate), 50 feet 21 burpees WOD Notes:  This is an oldie but goodie from the vaults of the main page (www.crossfit.com)!  This workout was first posted…