Go Nuts
“Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs). Here’s a Fran
The Gatekeeper
Front Squat 3-3-3-3-3 Watch Pat Barber perform this WOD, with a proper fail at the end wmv/mov I heard a few moans and groans tonight about this WOD. A
Winter Wonderland
3 rounds for time of: Run 400 meters 30 Overhead squats, 75 pounds 21 Pull-ups Chris Spealler 9:18, wod demo wmv/mov Happy New Year everybody! I missed you guys while
The Cleanse
8-7-6-5-4-3-2-1 reps of: Hang squat clean (155/105) 30 double unders after each set Post time to comments. Thomas in the hang position, C-Rose holding the rack as you would
Let’s do this
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
The perfect starting point
“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Kristan Clever 18 rounds + 4 HSPU (2 pood
Together!
In teams of two, only one athlete working at a time: 40 Power Cleans 40 Burpees 40 Thrusters 40 Box Jumps 40 Wall Ball shots 40 Handstand Push-ups Rx’d weight
The Final Countdown!
Seven rounds for time of: 185 pound Front squat, 3 reps 7 L-pull-ups Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), watch their WOD demo wmv/mov I’ve been gone for
The Fun Lifts!
Don’t forget the Holiday Schedule! Split Jerk 1-1-1-1-1-1-1 Post loads to comments. Dave Lipson 355lbs, Annie Thorisdottir 206lbs I have been checking CrossFit.com every day for about five years
Give the Gift of CrossFit
Wherever you are, perform 50 Burpees for time! Show your family how crazy you’ve become, ask them to join you, do it in the living room, in the snow,
