Wednesday 8/31/2016


  • Congrats to all that PR’d last week!! Great progress all!
  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box).

    Text (714) 801-4991 or email them at to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.

Skill: Muscle/Bar-ups

WOD: AMRAP 12 minutes

With a 12 minute running clock

21-15-9 of
Wall balls (m:20#/f:15#)
Toes to bar

then max calories row for remaining 12 minutes