Wiser 39th Birthday Chipper!! 39 Double KB or DB Hang Snatch 50s/35s 39 Double KB or DB Box Step Up and Over-Knee Height 39 Cal Bike 39 Cal Ski *Try to accumulate 39 Muscle Ups throughout*Read More

Strict Press: 2-2-2-2 Back Extension: 3 x 10-15 Then…. AMRAP 13 Min 2 Wall Climbs 15 Wall Ball Shots 4 Wall Climbs 15 Wall Ball Shots 6 Wall Climbs 15 Wall Ball Shots *Continue Increasing wall climbs by 2 reps until time runs outRead More

EMOM 10 Minutes 2 Cleans-Increase weight every minute Then….. Crossfit Open 16.2 Remix In 20 minutes, get as far as possible: 25 toes-to-bars  50 double-unders  15 cleans, 135 / 93 25 toes-to-bars  50 double-unders  13 cleans, 185 / 123 25 toes-to-bars  50 double-unders  11 cleans, 225 / 153 25 toes-to-bars  50 double-unders  9 cleans, 275...Read More

Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then…. 12 Min Ladder: 2-4-6-8-10… Barbell Lunge, 95/63 Handstand Push-upRead More

Olympic Lifting -Snatch from blocks 5 Singles at or over 75% -Power Jerk w/ pause in dip + jerk w/ pause in catch 4 Sets over 75% ENDURANCE 16 Min AMRAP Cash IN: 250 DU or 750m Ski AMRAP Remaining Time: 15 Burpee Box Jump Overs 15 Toes 2 Rings 15 Pull-ups / Bent Over...Read More

Bench Press: Build to a heavy 3 Then, take 10-20% and do 2 sets of max reps THEN… For Time 10-9-8-7-6-5-4-3-2-1 DB Floor Press, heavy DB Power Clean *30 DU after each roundRead More

WWPF – Running Clock 3 Rounds 33 Cal Row, (partner holds front rack) 33 Alt Front Squats, 135/93 33 Pull-ups (partner hangs) 2 Rounds 33 Cal Row, (partner bear hugs sandbag) 33 Sandbag Step-overs, (mix anyway) 33 Chest 2 Bar Pull-ups 1 Round 33 Synchronized SA Devils Press, 50/35Read More

Work up to a heavy Power Clean & Jerk THEN…. For Time 30 Power Cleans 20 Jerks 10 Power Clean & Jerks RX: 135/93 Masters RX (55+): 115/63Read More

Strict Press: 3 x 3 GHD Situp: 3 x 15-25 (modify w/V-ups) THEN…. Crossfit Open 12.4 Complete as many rounds and reps as possible in 17 minutes (offical Open was 12 Minutes) of:150 Wall balls (20 lbs to 10′ target)90 Double-unders30 Muscle-upsRead More

15 min to a heavy power snatch Then… For Max Reps 3 Min DB Snatch, 50/35 3 Min Box Jumps, 24″/20″ 3 Min Cal Bike 2 Min DB Snatch 2 Min Box Jumps 2 Min Cal Bike 1 Min Db Snatch 1 Min Box Jumps 1 Min Cal BikeRead More