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181228

With a continuously running clock: Death by Overhead Squat 115/75 THEN Death by Chest to Bar Pull-Up After you fail to complete all overhead squats in a minute, you will immediately move to Death by Chest to Bar. You will have to complete one chest to bar pull-up in the next minute (i.e.; if you are unable to do 10 overhead squats during the 10th minute, you will complete one chest to bar pull-up in the 11th minute and continue from there).

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181227

Back Squat 10-8-6-4-2Shoulder to Overhead 10-8-6-4-2THENEach for time:Row 500mRow 250mRow 100m Each row is 100% effort. Rest as needed between efforts.

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181221

Jackie For time: Row 1000m 50 Thrusters, 45/35 30 Pull-Ups THEN Max Rep Strict Pull-Up x3 and/or Max Rep Strict Chest to Bar Pull-Up x 3  

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181219

"Half Nate" Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. AMRAP 10 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 70/53

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181213

"Filthy 50" -OR- "Dirty 30" If you are unfamiliar with these workouts? May we suggest the "Dirty 30???

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181213

Deadlift 3-3-3 Then - Using the Rep Scheme 3-6-9-12... AMRep 8 Deadlift 225/165 Lateral Burpee Over Barbell Chest to Bar Pull Up

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