HARDER THAN FGB?

perform each exercise for two minutes with a continuously running clock
rest two minutes after the first round
repeat for a second round
post cumulative # of reps
135# front squats (woman 45 or 95#)
row (for max calories)
ghd situps
20# ball cleans (women 12# except meg)
dbl unders

STEADY WORKLOAD

10 pullups
15 mtr farmers carry to rings
10 ring dips
15 mtr farmers carry back to pull ups
10 rnds
men carry 100 #
woman 70# (except meg)
rest
100 dbl unders
post both times

FOREARMS?

21-15-9 for time:
225# deadlift
knees to elbows

Scale as needed. Post time for score.

PUSHING THE LIMITS

5 rnds of:
shoulder press x 3
push press x 5
push jerk x 7
with 3-5 min rest
post max load

JUST DUCKY!

40 meters, each exercise.
-walking lunges
-bear crawl
-duck walk
-flying burpees
-crab walk
3 rounds for time.

POWER HOUR

In teams of two (one person working at a time) perform the following:
- Row 5K (total between 2 people)
then
30 rounds of:
10 pullups
20 pushups
30 squats
then
- 400m Tag-n-go relay, totaling one mile each person

YOUR PICK, SLICK

It's Friday, you know what to do! Pick any WOD thats got you itchin'! We'd like to thank Gym Jones for "Damn Those Burpees Suck!"

THE 4TH ROUND HAD RHABDO WRITTEN ALL OVER IT

In teams of two you will share one keg shell and one set of 24kg KB's. Both members of the team will perform the following in 3 alternating rounds of each exercise:
400m FARMERS WALK, 24kg EACH ARM
800m KEG WALK (400m OVERHEAD/400m BEAR HUG)

SOME LIKE IT HOT

DEADLIFT
3-3-3-3-3
Rest
One attempt at max pullups
Post load and reps for score.

NOBODY EXPECTED THE RAIN...OR THE PAIN

ON THE MINUTE EVERY THREE MINUTES. 6 ROUNDS TOTAL.

115# Thrusters, 9 reps
Push ups, 15 reps
Sit ups, 21 reps

Post loads for score.

CLEAN, JERK, RINSE, REPEAT

Clean and Jerk
1-1-1
REST
5-5-5

Post max loads for each.

FINAL TEN MINUTE TEST

Choose one of the following exercises (which you have not already chosen in past weeks) and perform for max reps in ten minutes:

KB SWINGS
BOX JUMPS
DOUBLE UNDERS
MUSCLE UPS
TIRE FLIPS

Post reps for score.

CFJ welcome to Matt, friends of Tyler & Brandon. Matt worked 'Cindy' and completed 13 hard rounds...great job, Matt!

SATURDAY AT LULULEMON ATHLETICA

1 minute per exercise with 30 sec. transition between stations:
- box jumps/pushups
- squats/sprints
- row/double unders
- kbell swings/lunges
- abmat sit ups/burpee broadjumps

Click here for video

PICK YOUR POISON FRIDAY

take one from the board and earn your weekend

THINKING OUTSIDE THE BOX

in 20 minutes, perform as many rounds as possible of:
3 pullups
6 pushups
9 box jumps
post # of rnds to comments

POWER AND STRENGTH

one arm barbell power snatch, left & right
work up to your one rep max
rest
back squat
5-5-5-5-5

THE EPIC BATTLE OF QUALITY VS. QUANTITY

you have 30 min. to do as many L-pullups as possible

CROSSFIT EAST SPECIAL

5 rounds for time
135# deadlift x 15
135# hang power clean x 12
135# front squat x 9
135# push jerk x 6
post time to comments

TEN MINUTE TEST

choose either 24 kg k-bell swings, dbl unders, or box jumps. you have ten minutes to complete as many reps as possible. post number.

SUFFERING ON SATURDAY

in teams of two perform the following in any order for time:
400 mtr overhead keg carry
400 mtr tire toss
buddy ball slams x 50
tire flips x 15
rope climb x 15
hvy bag squats x 50
100# sled drag x 15
ghd wall ball shots x 50
renegade man makers x 50
partition reps any way you want.

OPEN LINE FRIDAY

choose a workout from the board, a cf girl, hero, general wod, cfjax special, gym jones, or mtn athlete. It should be something you are not good at, hate, or can't do.

for a good time visit her at lulu lemon

he is a maniac

the inverted rope climb

floor wipers

the a.m. crew

RUNNING ON EMPTY; DOUBLE THE FUN

Chris J doubled over