“Deja vu” – Mission Impossible Get AFAP in 4:00 (rest 2 min), AFAP 8:00 (Rest 2 min) Finish 500m Row or Ski 35 Box Jump Overs, 24/20 25 Wall Ball Shots, 20/14 (12’/10′) 15 Ground 2 OH, 185/123 5 Rope Climbs *Subtract 1 sec off your final time for every rep completed in rounds 1...Read More

Back Squat 3×6 Then…. Mainsite Monday  AMRAP 16 Minutes  400-meter run 6 burpees to target 6 bar muscle-ups 10 dumbbell walking lunges 50/35 (one db)Read More

Olympic Lifting – Snatch + Hang Snatch + OHS , build to a heavy complex -Jerk: 5 x 1 “Endurance Annie” 50 KB Swings 50 Drag Rope DU 50 Situps Run 200m 40 KB Swings 40 Drag Rope DU 40 Situps Run 400m 30 KB Swings 30 Drag Rope DU 30 Situps Run 600m 20...Read More

AMRAP 25 Minutes  2 Muscle Ups-Ring Or Bar (Scale with 4 burpee pull-ups or 4 pull and 4 push) 4 Back Squats 225/153 (Scale to ~70%, can use a rack) 8 DB Snatch -Heavy  16 Cal BikeRead More

Wacky Wiser Partner Friday For Time (36 Min Cap) 42 Cleans, 135/93 (mix anyway) 300m Run Relay x 1 (each run 1x) 50 Synchronized Wall Ball Shots 30 Shoulder 2 OH, 155/113 (mix anyway)3 300m Run Relay x 2 (each run 2x) 30 Alt Wall Walks 18 Clean & Jerks, 185/123 300m Run Relay x...Read More

Run, Row, Ski or Bike AFAP in 11 Minutes  then…. AMRAP 11 Minutes  20 Gorilla Rows 53s/35s 100m Farmer carry 100m OH Carry then…. 11 Minute Ab Circuit  45s Hollow Body Hold 30 Double Unders 20 Russian Twists (40 taps) 30 Double Unders 10 Strict T2B or Leg Raises 30 Double Unders  Read More

EOMOM 16 Minutes Min 1: 8 RDLs (85-100% of Clean 1 RM) Min 2: 5 Strict Pullups (add weight if easy) Then…… Rinse and Repeat-2022 Crossfit Games Remix Every 2 Minutes for as long as possible 10/8 Cal Ski or Row 8 Burpees-Increase by 2 reps every round until you cannot complete in 2 minutesRead More

10 MIN EMOM 10 Drag Rope DU 1 Snatch – build In weight every round Then…. “Lightning Speed” For Time 21-15-9 Power Snatch, 75/53 Pull-up Then… Run 400m Then… 9-15-21 OHS, 75/53 HSPURead More

Back Squat 3×6 Then…. AMRAP 15 Minutes  20 Barbell Weighted Step up, 10 on right leg, then 10 on left, keep foot on box 75/53 20 Alt Devil Press 50/35 100m Sandbag Carry-HeavyRead More

Olympic Lifting -Every 90 seconds x 6 Rounds complete 2 snatches -20 Minutes to build Clean + 2 Jerks Endurance “Cardio-Party-O” 3 Rounds 400m Run or Row 20 KB OH Lunges, 53/35 10 Weighted Push-ups, 55/35 2 Rounds 800m Run or Row 30 KB Snatches, 53/35 15 Plate Burpees 1 Round 1200m Run or Row...Read More