2015 NEW YEARS CHIPPER 20 Bar-facing burpees 15 Push press  135/95  20 Kettlebell swing  70/55  15 Thruster  135/95 20 [...]

METCON 21-15-9 Deadlift [275/195#] Box Jumps [30/24”] Toes to Bar CONDITIONING 5x250m Row Rest [...]

STRENGTH Over Head Squat 5x5 @ 80-85% Every 2min METCON 5 RFT 100ft Broad Jump 12 HSPU 14 DB Snatches [...]

In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings (53/35) 300 Squats 800 Meter Run* (weather [...]

12 Days of CFD Christmas!!! For [...]

STRENGTH Bench Press 5x5 Increase Weight Every 2min METCON BUY IN 100 Dubs/200 Singles 3 Rounds  5 MU’s/10 C2B+10 Ring Dips 15 GHDs/30 [...]

SKILL EMOM for 10min Adv) 8 STRICT HSPU Int) 4 STRICT HSPU METCON 5 Rounds 3min WORK 3min REST 6 Deadlifts [315/220] 150ft Shuttle Max Cal on Bike OR [...]

CrossFit:In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps [...]

STRENGTH OHS 4x4 @70-75% 1st rep 5sec Pause METCON 3 RFT 300ft. KB Waiter's walk  53/35  30 Pull-ups 15 Thruster  95/65  **Switch [...]

STRENGTHBench Press 3x8 Increase wt. METCON 2k row Grace 50 Pull [...]