E3M Back Squat 5-5-5-5-5 *Increase weight each set   :8 AMRAP 10 T2B 2 Squat Clean 8 T2B 4 Squat Cleans 6 T2B 6 Squat Cleans 4 T2B 8 Squat Cleans 2 T2B 10 Squat Cleans RX = 155/103   Accessory work: 1 max set of each: GHD sit ups Hollow rock or hold Forearm plank ...

One more workout!  CF Open 17.5! Jeff from Kinetik Performance will be doing sports massages, we'll have a pot luck, free Kill Cliff or Fit Aid, discounted in stock shirts and hoodies, and a team photo. Friends and family are encourage to attend.   CF Open 17.5 10 Rounds: 9...

3 x 30 second: Pallof holds (both sides)   EMOTM x 20 1 - 50m Sled push 2 - 200m Run 3 - Rope Climb 4 - Handstand Hold 5 - GHD Sit ups *Use as active recovery if you are competing in 17.5 tomorrow. *Choose your weight for the sled push. If you...

:5 to find: Max consecutive double unders   For time: “Fast & Heavy” 21 DB Thrusters 400m Run 18 DB Thrusters 400m Run 15 DB Thrusters 400m Run *DB’s = AHAP *Note: this was CrossFit HQ’s first ever WOD posted on 2/10/2001   *After class extra credit accessory work: 3 x 10 Banded Clams 100 Glute bridges ...