12.4.2021Christmas Party is tonight!Front Rack Lunge (build to heavy 2 rep max)Nasty Girls V2 (Time)3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 Hang Power Cleans, 175# / 115#

12.3.2021The CrossFit Total (Total Weight)

12.2.2021Metcon (Time)partner wod 6 RFT 21/15 cal bike/row/ski 21 box jumps 24/20" 21 Sit Ups Alternate Full Rounds with partner - rest while partner works.Mobility1 min each side couch pigeon banded hip calf ham stretch [...]

12.1.2021Clean (7x1 record heaviest)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

11.30.2021Accessory Work3x6 each side ATG Split Squat Side lunge 6 Sissy Squat THEN 3x8 Single Arm DB Shoulder press DB Row 12 Banded strict pull upsMetcon (Time)4x 2 Rounds 10 SDLHP 75/55 (rx+ 115/75) 12 [...]

11.29.2021Christmas Party is This SaturdayOverhead Squat (7x1 record heaviest)Overhead Squat (drop to 60% 2x3 w/4 sec pause @ bottom)Metcon (Time)3 RFT 500/400 meters row/bike/ski 21 push ups 12 Toes to Bar (rx+ Strict Toes To [...]