Partner Chipper Partners may switch at will, but only work one at a time. 3 Rounds for Time 40 Pull-ups 30 Dumbell Snatches R/L (50/35) 40 Wall Ball Shots (20/14) 30 Synchro Burpees cap 30 minutesRead more

We have a shorter strength component today to save room for our interval work. (and rest)  Add weight as needed throughout the EMOM building to a heavy complex 1+1. EMOM x 8 minutes 1 Power Clean + 1 Push Press Conditioning 4 Intervals for Time Record your slowest 12/9 Calorie Assault Bike 7 Power Cleans (165/115) 1 Rope ClimbRead more

Bringing back on old CrossFit Open WOD. Use the beginning of class to dial in toes to bar and warm-up push press. CrossFit Games Open “12.3” AMRAP in 18 minutes: 15 box jumps, 24/20″ 12 push presses, 115/75# 9 toes to bar”Read more

Time to test our 1RM Squat Snatch, how far has your ability to move come over the past 8 weeks. For today, try your best to land in the bottom of a squat when receiving the snatch. Test 1RM Snatch Conditioning AMRAP in 12 minutes 20 Front Squats (135/95) 30 Bar Facing Burpees 20 Back Squats (135/95) 30 Push-ups  Read more

Lets have some fun today with a high skill bench mark WOD.  Challenge yourself when scaling today since the gymnastic movements have low rep counts.   “Nate” Complete as many rounds as possible in 20 minutes of 2 Muscle Ups 4 Handstand Push-ups 8 KB Swings (70/53)Read more