Strongman Partner AMRAP You and a partner will spend 2 minutes at each station trying to rack up as many points as possible. You will go through the full rotation TWICE!  Stations: Tire Flip Leg…

Dirty thruster 1-1-1-1-1-1-1 Then Complete 50 thrusters (105/70#, NTE 60% of your 1RM). Every time you put the bar down, complete a 5 burpee buy-in before picking it back up. WOD Notes:  Thrusters are "dirty"…

Complete 4 intervals, each for time of: Row 300m 30 abmat sit-ups 3 rope climbs WOD Notes: The sub for rope climbs will be 12 (challenging!) ring rows. Community Note:  Happy Birthday Kim Dieter!

Banded box back squats 12 x 2 (approx 50% of your 1RM) Then 400m sled drag - UNBROKEN! (20-25% of your 1RM deadlift) WOD Notes: If you break your 400m sled pull, there is a…

"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC WOD Notes: This is another CrossFit classic. Check…

"Baseline" 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups Then Shoulder press 12x2 at 80 % of 1 RM WOD Notes: Compare the baseline results to 110920. Compare the…

"HELL-en" (Helen's evil sister) For time complete: 1200m run 63 kettlebell swings (53/35#) 36 pull ups 800m run 42 KBS 24 pull ups 400m run 21 KBS 12 pull ups WOD Notes:  This workout is…

Rack pulls 8x1 @ 90% of your 1 RM deadlift. Control the descent. Then 5 rounds for time of 10 pushups 20 double unders WOD Notes: Compare metcon to 111025.  Find your last deadlift max on 120201. A rack pull…

Complete for time: 30 snatches  (squat or power) 30 clean & jerks (squat or power) WOD Notes: The Rx weight for today is 135/95#, NTE (not to exceed) 85% of your 1RM snatch. In other…

As a team of 4, with 2 people working at at time, complete for time: 1600m row 2 rope climbs 100 wall balls (20/14# to 10') 2 rope climbs 100 kettlebell snatch (53/35#) 2 rope…