15 Min to establish 21.4 Deadlift + Clean + Hang Clean + Jerk Then… CrossFit Open 18.1 20 Min AMRAP 8 T2B 10 Db hang clean and jerk, 50/35 14/12 Cal RowRead More

a. Bulgarian Split Squat 3×6 b. Weighted Dip 3×6 Then….. AMRAP 8 Minutes 5 Strict Pullups 10 HSPU 15 Box Jumps 24/20 And…… AMRAP 8 Minutes 10 Sandbag Deadlifts 10 Sandbag Squats 10 Sandbag Step UpsRead More

15 min to build to heavy Snatch Then… 20 MIN to Get AFAP 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 95/63 25/20 Cal bike or Ski 20 Target Burpees 15 Power Snatches, 115/73 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 135/83 25/20 Cal Bike or Ski 20...Read More

Back Squat: 3-3-3 *3 sec pause on each rep Then… “Grace” 30 Clean & Jerks Cash Out: Run or Row 800mRead More

Oly: 9am Endurance: 10:15am Virtual Yoga: 4:30pm 3 Rounds 10 DB Ground 2 OH 20 T2Rings 50 Double Unders 2 Rounds 15 DB Ground 2 OH 30 Russian Twists 75 Double Unders 1 Rounds 30 DB Ground 2 OH 60 Situps 150 Double UndersRead More

Open WOD 21.3 / 21.4 For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats 30 bar muscle-ups15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and...Read More

4 Rounds 2 Min Max Distance Prowler 1 min rest 2 Min Max Sandbag Ground 2 Over Shoulder, 100/75 1 min rest 2 Min Max Rope Climbs or Strict Pull-upsRead More

10 Min EMOM 1 Snatch Pull + 1 Snatch + 1 OHS Then… CrossFit Triathlon For Time: Run 1 Mile Row 2K 300 Double Unders *Complete straight through or partition any wayRead More

Bulgarian Split Squats 3×6 Weighted Dip 3×6 Then……. 4 Rounds 20/15 Cal Bike 20 Pushups 20 Front Squats 95/63 20 Push Press 95/63Read More

EMOM 10 1 clean pull + 1 clean + 1 Jerk Then… For Time 5 Deadlifts, 225/153 20 Pull-ups 10 Deadlifts 15 C2B Pull-ups 15 Deadlifts 10 BMU 20 Deadlifts 5 Ring MURead More