"Badger" - 3 rounds for time of: 30 squat clean (95/65#) 30 pull ups 800 m run OR "Honey Badger" - 3 rounds for time of: 20 squat clean 20 pull ups 400 m run…

Banded shoulder press 3 x 3 Shoulder press 1-1-1-1-1 Then 100 sledge hammer swings (not for time)   WOD Notes:  Sledge hits will be against a tire with a variety of weighted hammers.  Women will…

Complete the following for time: 100 single unders 90 mountain climbers 80 air squats 70 sit ups 60 push press (75/55#) 50 kettlebell swing  (53/35#) 40 walking lunge 30 push ups 20 backwards wallballs 10…

Banded box front squat 10 x 2 (approx 50% 1RM) Then Death by 10 meters (shuttle run) - AMRAP in 20 minutes WOD Notes: "Death by" workouts can be done with pretty much any CrossFit…

"Isabel" - 30 snatch for time (135/95#) WOD Notes: Isabel is a short metcon, ideally in the sub 10 minute time frame. Isabel is most commonly done with a power snatch, but you can choose…

"Last Chance" New Years Eve Open Gym Come on in between 9:00 and 10:30am for our New Years Eve open gym! It's free for members and punch card athletes; $10 for guests/visitors. This is your…

5 rounds for time of: 5 muscle ups 5 burpee bar jumps 20 deadlifts (135/95#) WOD Notes: The sub for muscle ups will be jumping muscle ups (JMU), 10 pull-ups + 10 push ups, or…

Back squat 5-3-3-2-1-1 Then Bottom to Bottom Tabata Squat WOD Notes:  Tabata is a timed workout in which you complete 20 seconds of work followed by 10 seconds of rest repeated for a total of…

As many rounds as possible in 20 minutes of: 30 double unders 20 box jumps 10 hang power clean (115/75#)

Thruster 3-3-3-3-3 Then Partner Kalsu: With one partner working at a time, complete 100 thrusters (135/95#) for time.  At the start of each minute, complete 5 burpees. WOD Notes: The 3RM thruster will come from…