Choose a Hero: McGhee Complete as many rounds in 30 minutes as you can of:275/183 pound Deadlift, 5 reps13 Push-ups9 Box jumps, 24/20 Or……. Loredo 6 Rounds For Time24 Air Squats24 Push-Ups24 Walking Lunges400 meter RunRead More

WWPF – 32 min running clock 100m Farmers Carry Relay x 2 50 G2OH, 95/53 (mix anyway) 100m Farmers Carry Relay x 2 40 G2OH, 115/73 100m Farmers Carry Relay x 2 30 G2OH, 135/93 100m Farmers Carry Relay x 2 20 G2OH, 165/113 100m Farmers Carry Relay x 2 Max G2OH, 185/133Read More

AMRAP 15 Minutes 21 Russian Twists 15 GHD Situps or V Ups or Weighted Sit Ups 9 Toes to Ring Then….. 5 rounds for time of: From Crossfit Mainsite 3/22/22 15 barbell lunges 135/9375 double-undersRead More

Bench Press: 4 x 4 Weighted Pull-up: 4 x 3 Then… Complete Reps in any order: 100 Wall Ball Shots, 20/14 100 Cal RowRead More

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Jerk Then…… 2 Rounds 30 Hang Cleans 135/93 5 Bar Muscle Ups 30 Jerks 135/93 5 Bar Muscle UpsRead More

Back Squat: 4 x 5 @ 80% (wk 2) Then, Barbell Carry: 3 x 50′ @100% Then……. Secret Service Snatch Test 10 Min AMRAP SA Kb Snatch, 53/35 *Modify w/ dumbbellRead More

Olympic Lifting -Power Snatch w/pause in catch directly into OHS 65%/3, 70%/2, 75%/1×2 Then, 5 more snatch singles to heavy snatch -No Hook, no contact Clean 1-1-1-1-1 Endurance 36 Min AMRAP 3:00 Weighted Front Plank, 45/25 150 Double Unders 100 DB SA Push Press, 50/35 (50 reps/arm) 75 Sit-ups or 50 GHD situps 50 Med...Read More

Deadlift: Work to heavy technical triple Then… For Time 25 Deadlifts, 225/153 50 Box Jumps 25 Deadlifts 50 HR Push-upsRead More

WWPF 11 Min AMRAP 100m Sled Pull Relays *Partner runs 200m 11 Min AMRAP 12 Synchronized OHS, 95/63 4 Alt Legless Rope Climbs 11 Min AMRAP 30 Synchronized DB Hang Snatches, 50/35 200 DU (switch every 50) 10 Synchronized Target BurpeesRead More

Clean 1-1-1 Then……… 8-6-4-2 Clean 185/123 Muscle UpRead More