"1/2 Murph" Run 800 m 50 pullups 100 pushups 150 squats Run 800 m Pullups, pushups and squats may be broken up however you wish, but the workout must start and end with an 800…

Westside Assistance Day: Bamboo Overhead Squat 3-3-3-3-3 Max Weighted Box Jump (20"/16") Bamboo Bench Press 15-15-15 Max length Ring Support Hold WOD Notes:  Scores will be weight for OHS, Box Jump and Bench Press and…

Clean & Jerk 1-1-1-1-1-1-1 Then 4 C&J on the minute for 7 minutes (135/95# or 65% 1RM)

ICA Tabata Day! 10 m Shuttle Run Pushups Kettle Bell Swings (55/35) Jumping Pullups Notes:  Tabata is a timed workout in which you complete 20 seconds of work followed by 10 seconds of rest for…

  "The End" (modified from the 2011 Reebok CrossFit Games chipper) For time, complete: 20 calorie row 20 wall balls (20/14# both to 10') 20 toes to bar 20 box jumps (24/20") 20 KB SDHP…

Banded Back Squat 12 sets of 2 at 60% 1RM Then AMRAP in 4 minutes of: 25 burpees (40 for advanced) max rep wall balls (20/14# to 10/9') (Score is total number of wall balls…

For time, complete: 45 handstand push-ups 45 deadlifts (275/185#) 45 chest-to-bar pull ups 5 rope climbs WOD Notes: You can complete the movements in ANY ORDER. Have fun and pick whatever motivates you to go…

AMRAP in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 squats Rest one minute, then repeat, for a total of FIVE cycles. WOD Notes:  You have 3 minutes to complete as many…

Push Press 2-2-2-2-2-2 Then Assistance work (not for time): 400m sled drag with 30% 1 RM 100 sit ups (200 for advanced) Community Notes: Remember to mark your calendars for our Fall Paleo Challenge kick-off…

Team "Small" In teams of 2 perform 3 rounds of the following, 1 person working at a time: 1000m row 50 burpees 50 box jumps (24/20") 800m run WOD Notes: "Small" is a hero WOD…