Please remember that due to Belle Chere you must come from the south on Coxe Ave. to reach the gym.

WOD

AMRAP in 20 minutes of:

400m run

12 pull-ups

24 single arm dumbbell push-press (12 per arm)

Following the 20 minutes you will have exactly 3 minutes to clean the bar from the floor and find a 3 rep max shoulder [...]

Strength/Skill Work Hang Power Clean: 5 rep max

WOD

5 rounds of:

7 high box jumps (30/25″)

21 kettlebell swings (53/35lbs)

For time.

Note: Remember it is Project Red Shirt today.

Also, with the street closings for Belle Chere weekend you must come up Coxe Ave from the south to reach the gym.  Coxe Ave is closed at the intersection just [...]

One more video for your viewing pleasure.  Much appreciation to Peter for his unique perspective and incredible video editing!

Strength/Skill Work Push-press: Work towards a new 5 rep max

WOD

AMRAP in 12 minutes of:

9 deadlifts (~70% of 5RM)

15 [...]

Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes.  Use enough assistance to hit 15-20 dips in the first round.  Post first round and overall reps to comments.

WOD

90 seconds row for max calories

30 seconds rest

60 seconds max rep kettlebell squat clean, left arm

30 seconds rest

60 seconds [...]

Strength/Skill Work Single support deadlift:: 5×5 per leg

WOD

AMRAP in 3 minutes of:

5 thrusters (70% plus meaning round up based off your thruster 5RM not to exceed 95/65lbs)

10 box jumps (24/20″)

1 minute rest

Complete 3 [...]

The 2nd wave of teams during yesteday's CF Games Party WOD.

Strength/Skill Spend 10 minutes working towards a heavy but crisp squat snatch

WOD

8 rounds of:

2 squat snatch

4 push press

6 chest to bar pull ups

200m run

22 minute cap

Use ~70% of OHS 5 rep max or ~80% of max squat snatch.  Same bar for push-press.  Bar must [...]

CrossFit Games Party TODAY @ CFA!

Team WOD 1st wave @ 3:00

In teams of 4 complete:

2000m row and 100 burpees

one person on the rower and only one teammate doing burpees at a time.  Break up burpee reps/row distance as you choose.

The row and burpees must be complete before the team may move outside for the tire flip.

50m [...]

WOD

Within 3 minutes complete:

2 consecutive rounds of  Cindy (5 pullups, 10 pushups, 15 squats)

Immediately followed by: max calorie row. (Score=calories)

1 minute rest

Within 3 minutes complete:

400m run

Immediately followed by:Max rep burpees.  (Score=burpees)

1 minute rest

Within 3 minutes complete:

2 rounds of

8 OHS (bar wght only 45/35lbs)

4 tire jump throughs

Immediately followed by: Max rep kettlebell swings 53/35lbs (KBS=score)

1 minute rest.

Repeat [...]