WOD

Overhead Squat: 3 x 10 Then, Inspired from the 2022 CrossFit Games 12 MIN AMRAP 20 Wall Ball Shots, 20/14 (12’/10′) 12 KB Snatches, 70/53

Olympic Lifting Technique Snatch Pull to power Position + Snatch: 5 singles 75%+ 10 Min EMOM: Power Clean+ clean THEN…. Chipper or complete in rounds... Read More

The Hills Have Thighs 6 Rounds 150m Up Hill Run 20 KB Taters 53/35 20 KB OH Lunges Finish 400m Loop after each round *Workout... Read More

2022 Crossfit Games Team Mash Up 0:00-10:00 Work up to Heavy Jerk 10:00-20:00 Work up to Heavy Front Squat 22:00-37:00 AMRAP 15 Minutes 1 Mile... Read More

EOMOM 14 Minutes Odd: 45 sec HS Hold (Advanced-freestanding) Even: 1 Snatch Then…… AMRAP 13 Minutes 2 Rope Climbs 18′ (all the way up) 4... Read More

Barbell Glute Bridge (WK 1): Build to a heavy 10 Rep (1 second pause @ top / slower on the negative) Then… 3 Rounds 30... Read More

Work up Heavy in Complex: 3 Deadlifts 2 Hang Cleans 1 Jerk Then……. DT Remix: 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 6... Read More

Overhead Squat 3×10 Then…. AMRAP 15 Minutes 30 DB Snatch 50/35 20 Cal Ski or Row 10 HSPU

-Clean and Jerk – 5 heavy singles above 85% -Jerk Dips 3×5@100% Endurance: Can be broken into rounds, or done straight through 50/35 Cal Bike... Read More

10 Min AMRAP Sled Push for Max Distance, 90/45 10 Min AMRAP 15 GHD Sit-ups 1:00 Sandbag Hold(bear hug), 100/75 10 Min CAP 30 Muscle-up... Read More