Back Squat: 1RM Then… 3 Rounds: of :40on /:20off :40 Rot Med Ball Throws :40 Plyo Push-up :40 lateral Box Jump oversRead More

OLYMPIC LIFTING 1. 2 Snatch pulls + Snatch + OHS: 3 x 1+1 2a. Clean Pulls: Heavy 5 x 3 @ 90-100% of clean 2b. Jerk: 5 x 2 @85-90% ENDURANCE  “Ruck With Me” – 35 min AMRAP 300m Ruck Run 20 Ruck Step-up & Overs, 24″/20″ 15 Burpees Over Ruck 10 Ruck Push-ups 5 Ruck...Read More

Strict OH Press: 5-3-1 Then…. “Fight Gone Bad” – 3 Rounds 1 Min Max Reps: Sumo Deadlift Highpull, 75/53 1 Min Max Reps: Box Jumps, 20″ 1 Min Max Reps: Push Press, 75/53 1 Min Max Reps: Cal Row 1 Min Max Reps: Wall Ball Shots, 20/14 1 MIN RESTRead More

WWPF: YGIG – after each movement (40 min cap) 400m Run/ 400m Run Relay Then… 3 Rounds 500m/500m Row 40/40 Air Squats 30/30 sit-ups 20/20 HR push-ups 10/10 Jumping pull-ups, (bar above max reach) Then… 400m Run / 400m Run RelayRead More

Build to Heavy Clean 2” off Ground + Low Hang Clean & Jerk Then…. “Steel Symphony”– 5 Rounds For Time 9 Deadlifts 6 BMU 3 Clean & Jerks (*RX:185/123 / Masters RX: 165/103)Read More

12 Min EMOM – “Skill Sesh” Pick 1-2 skills and EMOM them Ex: DU, MU, Pull-ups, handstand walks 12 Min AMRAP – “Beach body” 6 DB Bench Press, heavy 8 Barbell Bicep Curls, heavy 12 V-ups / GHD Situps 12 Min Tabata – “Cardio Junkie” Cal Bike Burpees Shuttle Runs (up/back=1) *Complete 8 rounds of...Read More

Build to heavy: Snatch 2” off ground + low hang Snatch THEN… “Lucky Charms” – 3 Rounds 40 Drag Rope DU (scale=80 DU or 120 singles) (Traditionally, the 40 days of lent were relaxed on St.Patricks Day) 17 Power Snatches, 95/63 (March 17 is the official date and commemorates the death of Saint Patrick in 461...Read More

Cossack Squat: 3 x 5/leg *Try KB, DB’s and Barbell Versions Then…. 3 Rds For time 25 Wall Ball, 20/14 15 pull-ups 25 box jumps, 24″/20″ 15 HSPURead More

Oly  Snatch Pull + Power Snatch: 5 x 1+1 Jerk: 5 x 3 @ 80%+ Endurance  Every 6 Minutes for 30 minutes… Cash In: 500m Row/Ski or 400m Run Then Max Rounds of “Cindy“ 5 pull-ups 10 Push Ups 15 Air SquatsRead More

Open CrossFit 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar...Read More