Team WOD In Teams of two: 10 Rounds for time of: 20 Wall Ball Shots, 30lb Ball 15’ Rope Climb, 2 Ascents 200 meter Row Reps are shown as Team Totals. Only one athlete may work at a...

WOD 1st Deadlift 5-5-5(or more) 2nd 5 Rounds for time of: 3 Power Cleans 20 Burpees Record time and load. COMPETITION TEAM: 20 Foot side walks with resistance bands 20 GHD Mid-hang snatch – 65% x 2 x 6 Power jerk – 65% x 2 x 6 Snatch pull – 90% x 4 x 5 3 sets; no rest: 10 sandbag power clean + push press 10...

WOD 1st Shoulder Press 5-5-5(or more) IF YOU ARE COMPETING IN THE WENDLER COMPETITION GO FOR YOUR ONE REP MAX ALL WEEK. GIVE YOUR FINAL SCORES TO YOUR TRAINER. 2nd 5 Rounds of: 10 Presses, 135lb 50lb Zercher Sandbag carry, 200meters COMPETITION TEAM: Rest...

Rest Day/Make Up Day/Skill Development COMPETITION TEAM: 3-position clean – 65% x 5 sets Clean pull – 85% x 5 x 5 Snatch balance – heavy single 3 sets: 20 topside halfmoons (10/side) 500 m row 1 min...

CONTEST WOD Clean, 1rep Bench Press, 1rep Overhead Squat, 1rep Clean must come from the ground and can be either power or squat. COMPETITION TEAM: 1 Mile Run 20 OH Step ups 45/25lb Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Pause back squat – heavy triple SLDL – 3 x 5 4 Rounds 200m waiders walk with sandbag 25 Squats at the end of each 200m no...

WOD 1st Bench Press: 5-5-5 Squat: 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd 3 Rounds for time of: Run 1mile Rest 2min COMPETITION TEAM: 3 Rounds 500m row 15 Box Jumps Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Front Squat – 85% x 3 x...

CLOSED TODAY  –  WE WILL BE OPEN FOR NORMAL HOURS ON FRIDAY Happy Thanksgiving 9:30 am. Banner 5k Starting at the Banner Pub on Green St. COMPETITION TEAM: Rest...

WOD In Teams of 2: 3 Rounds of time: 115lb Overhead Squat, 30reps 30 Pullups 115lb Push Jerk, 30reps 30 Knees to Elbows 115lb Power Clean, 30reps Adams St Hill Run Only one athlete may work at a time. Reps are shown as team totals except the run. Both athletes must start and finish the run...

WOD 1st Press 5-5-5 Deadlift 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% Don’t forget those of you who are in the Wendler competition. The last day is December 4th!! This is a deload week so make sure you do the lifts and recover well. Next week we will go for MAX LIFTS and these will be your final scores for the competition. If you miss a day you will have until Sunday to make it up. We will not accept any scores after Sunday and will announce the...

WOD AMRAP in 20min of: 5 Deadlifts, 225lb 10 Box Jumps, 30” 15 Kettlebell Swings, 1.5 Pood 20 Double Unders COMPETITION TEAM: 3 Rounds 200M Sprint 10 GHD 3-position snatch – 65% x 5 sets 2 power jerk + 1 jerk – 65% x 5 sets Snatch Pull – 85% x 5 x 5 4 sets; no rest: 6 Behind the neck push press 10 pull-ups We are starting the last cycle before adding the next transistion in training. Email your Max lifts from Sun to Josh. Any...

Rest Day/Make Up Day/Skill Development COMPETITION TEAM: 3 Rounds 10 GHD 10 Box Jumps 30/24 10 KBS Snatch – max Clean & jerk – max Front squat –...

Contest WOD “Barbara” 5 Rounds For time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. COMPETITION TEAM: Rest...

WOD 1st Squat 5-3-1(or more) 2nd AMRAP in 15 min of: 5 Box Jumps, 30” 5 Overhead Squats, 115lb COMPETITION TEAM: 3 Rounds 30 DU 15 Sandbag Squats Power snatch – 60% x 1 x 8 Power clean & jerk – 60% x 1 x...

ATTENTION MEMBERS!!! JUST A REMINDER THAT THERE ARE ONLY TWO DAYS LEFT TO PURCHASE RAFFLE TICKETS BEFORE THEY GO ON SALE TO THE PUBLIC. THESE RAFFLE TICKETS WILL BE THE ONLY ACCESS TO THE $500 CASH BAR PROVIDED BY CFCM SO IF YOU PLAN ON DRINKING AT THE HOLIDAY PARTY YOU SHOULD DEFINITELY GET A TICKET AND HAVE A CHANCE AT WINNING A FREE YEAR OF CROSSFIT!! WOD 1st Bench Press 5-3-1(or more) 2nd 5 Rounds for time of: 10 Burpees 15 Barbell Rows, 135lb 20...

WOD “Team Angie” In Teams of 2: For time: 200 Pullups 200 Pushups 200 Situps 200 Squats COMPETITION TEAM: Complete Team...