Clean and Jerk 1-1-1 Then…… Crossfit Open 16.2 and 19.2 In 20 Minutes, get as far as you can  25 toes-to-bars  50 double-unders  15 squat cleans, 135 / 85 lb. 25 toes-to-bars  50 double-unders  13 squat cleans, 185 / 115 lb. 25 toes-to-bars  50 double-unders  11 squat cleans, 225 / 145 lb. 25 toes-to-bars  50...Read More

Back Squat (Wk 6): 2RM Then, 3 x 2 @ 95% THEN… “Jingle Bell Jackie” 1000m Row 50 SA KettleBell Thrusters, 53/35 15 BMU or 30 Pull-upsRead More

8am: Virtual Yoga with Brantlee 9am: Weightlifting Technique with Amie 10:15am: Endurance with Amie In Any Order: 8 x 250m Row Sprints/90 seconds rest (20 Minute Cap) AND……… AMRAP 20 Minutes 10 Chest to Bar Pullups 20 Med Ball Clean into Wall Balls 30 Burpees 40 V Ups 50 KB Swings 53/35Read More

Power Clean 1-1-1 Then….. The Chief- 5 Rounds AMRAP 3 Minutes 3 Power Cleans 135/93 *Heavy Option `185/133 6 Push Ups 9 Air Squats *1 minute rest after each round*Read More

CrossFit BodyBuilding– 15 min AMRAP 8 Sumo Deadlifts, heavy 16 SA DB/KB Rows (8 per arm), heavy Max Chin-ups Cardio Junkie – 15 min AMRAP CASH IN: 1000m Row or ski AMRAP remaining time: 4 ring pull-ups 8 Plyo Push-ups 12 Jumping lunges Mid Line Mania – 6 min AMRAP Max Front Plank, 45/25 *Every...Read More

EMOM 10 Minutes 3 Thrusters-Increase Weight Every Minute Then….. 21-15-9-6-3 Thruster 96/63 Burpee Over Bar Box Jump 24/20Read More

30 Min AMRAP 60/50 Cal Bike or Ski 50 Bulgarian Split Squats, 50/35 40 SA Push Press, 50/35 30 Toes 2 Bar 20 Strict HSPU 10 Strict Pull-upsRead More

15 Minutes to Work Up Heavy in the Complex: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlifts 115/83 Hang Snatch OHSRead More

Back Squat: 2 Rep Max 3 x 2 @ 90% Then… FOR TIME 21 DB Thrusters, 50/35s 9 MU 15 DB Thrusters 7 MU 9 DB Thrusters 5 MURead More

8am: Virtual Yoga 9am: Weightlifting Technique with TJ 10:15am: Endurance with TJ Endurance WOD: In Any Order Run or Row 1.5 Miles (2400m) AMRAP 13 Minutes 5 Ring Pullups 10 Toes Through Rings 15 Wall Balls Complete the following any way: 100 Pushups 100 Bicep CurlsRead More