Single Leg Step-ups: 4×4 *Extra set on weaker side Then… “Deep Burn”: 21-15-9 Back Squat, 185/123 Ring Dip  Cal SkiRead More

Olympic Lifting Block Work: WK 2 Block snatch pull + snatch (knee) – 5 x 1+1 @ 65% -70% Block clean pull + clean (knee) – 5 x 1+1@ 65% -70% Endurance AMRAP 35 400m Run/Row 35 Box jumps 400m Run/Row 25 Push-Up 400m Run/Row 15 Pull-upsRead More

Deadlift: 3-3-3 Then….. CrossFit Open 14.4 & 23.1 – 14 min cap 60 cal row 50 T2b 40 Wall Ball, 20/14 30 Cleans, 135/93 20 MURead More

WWPF AMRAP 30 30 Planking Burpees (partner holds front plank/ 20 Front Squat, 165/113 (partner holds front rack) 10 Alt Rope Climbs *Complete a 30/20 cal bike @ Min 0:00, 6:00, 12:00, 18:00, 24:00Read More

10 MIN EMOM 2 snatch pulls + Snatch 10 Min AMRAP – “Whiplash” 12 DB Hang Snatches, heavy 30 Drag Rope DU 10 Min AMRAP – “Gun Show” 12 Bicep Curls 12 Tricep Skull Crushers *DB’s or Barbells in play for either movementRead More

1a. Turkish Get-up: Work to a heavy Single w/barbell 1b. Wt Pull-up: 3 x 3 Then…. For Quality: 10-9-8-7-6-5-4-3-2-1 Bench Press, (men:bw / women: 3/4 bw) C2B Pull-up  *Max L-Sit after ALL even Rounds (10-8-6-4-2)Read More

Work To A Heavy: 2 clean pulls + 1 Clean Then…. “Switch Hitter” – 3 Rounds For Time 36 SA DB Cleans, 50/35 (both ends touch floor) 24 Box Jump Overs, 24″/20″ 12 HSPURead More

Single Leg Step-up: 4 x 6 Then… “Super Bowl Hangover” – EMOM 18 Min Min 1: 12/9 Cal Bike Min 2: 5 Back Squats, 225/153 Min 3: 4 RMURead More

Olympic Lifting Snatch from blocks: 5 x 2 Clean from blocks: 5 x 2 Endurance AMRAP 35 MIN 15 Burpee over DB 30 Box Jumps 15 Toes 2 Rings 30 SA Hang C&J 15 Pull-ups 30 Air Squats *Row/Ski 400m or Bike 15/12cal @ Min 5:00 – 10:00 – 15:00 – 20:00 – 25:00 –...Read More

Establish a Max Thruster (From floor) Then….. Open WOD 17.5 10 Rounds 9 Thrusters, 95/63 35 DURead More