160211 ~ Sweet Birthday WOD!!

What a Sweet Birthday WOD....it's sweet just like Khandi!!!  Happy Birthday to one of the quietest talents at the box.  You may never her her yell "Time", but this girl can SING!!  Maybe today, we can flip the tables, and she can have someone sing to her.....Andres?  Fancy?  Are you guys up to singing a little Happy Birthday?

From the Warm-up to today's WOD....everything has been designed by in one and only Khandi!  Have a great day!

Speaking of Today's WOD....Coach Glassman has gone on record in saying that "Dumbells are the most underutilized pieces of equipment in the gym".  There has been an increasing occurrence of Dumbell Based WODs posted on crossfit.com.....could this be the year the dumbell makes an appearance in the Open???  Hmm.....you heard it here 1st!!!

Saturday February 20th marks the deadline to be signed up online for the Open in order to be eligible for the draft. Visit games.crossfit.com right now!!!

The Canuck Open Draft will be conducted by your coaches on Sunday February 21st.....teams will be posted that afternoon!! Don't miss out on all the fun! Sign Up TODAY!!


Pause Front Squats
EMOM x 10 min
1 @ 92.5 -95%

**If you were not successful last week, try to complete these @ 90%. ***

30 MU For Time

(8 min Cap)

**IF no MU’s, work on MU progressions**


Khandi’s Dirty Thirty!

Complete For Time:

3 Rounds:

30 Alternating DB Snatches (50/35#)

25 Double Unders

30 DB Front Squats

25 Double Unders

30 DB S2O

Cash Out:

3 Rounds
2 BW Sled Pushes
10 GHD Situps
10 GHD Back Extensions
10 Reverse Hypers

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