Complete 3 cycles of the following: AMRAP in 4 minutes 6 KB swings (70/53#) 6 push presses (185/115#) 6 lateral burpees over bar Rest two minutes after each cycle and continue from where you left…

Complete 6 rounds (starting a round every 2 minutes) of: 4 deadlift (315/205, NTE 80%) 16 lateral hops over the bar Sprint 50 yd WOD Notes: Compare to CFFB WOD 160304. Open Notes: We are…

Complete a round of the following every two minutes for 10 rounds: 1 rope climb 2 power clean and jerks (80% 1RM) 3 burpees WOD Notes:  Complete each round as fast as humanly possible and…

AMRAP  in 12 minutes of: 15 slam balls (40/30#) 20 yd plate pinch farmer carries (45/25#) 15R/15L Russian twists (45/25#) WOD Notes:  Compare to CFFB on 160115. Community Notes:  Happy Birthday Rick and Nadine!!

ICA will be open today for the 10:00 am only!  Please remove your name from the sign up if you are not going to attend.  A snow emergency is still in effect for Phoenixville which…

Complete 4 rounds for time of: 3 ground to overhead (205/125#, NTE 75% 1RM) 6 lateral box jumps (24/20") 3 ground to overhead (205/125) 100 yard shuttle run Rest 90 seconds Then Complete 50 chin…

Complete 6 rounds for time of: 4 hang power cleans (185/115#) 4 split jerks (185/115#) 4 broad jumps Rest 45 seconds after each round. WOD Notes:  For the broad jump portion of the workout, you…

Complete 4 rounds for time: 6 dumbbell power snatch - right 20 yard overhead DB carry - right 12 burpees 6 dumbbell power snatch - left 20 yard overhead DB carry - left 12 burpees…

Complete 6 rounds for time of the complex: 5 hang power cleans (185/115#) 7 front squats (185/115#) 3 push jerks (185/115#) The above complex must be done unbroken.  For every drop mid set, complete a…

Complete 5 rounds for time of: 5 power snatches (135/85#) 10 KB step ups (53/35# to 24/20") 15 push ups WOD Notes:  Check out the post on CrossFit Football from 151203.