WWPF – For Time 400m Run or Row Relay 50 Sandbag Ground 2 OS, 100/75 50 Toes 2 Rings 400m Run or Row Relay 50 Synchronized DB Hang Snatches, 50/35 50 Med Ball Situps 400m Run or Row Relay 50 Planking Burpees 50 Russian Twists, 20/14 (switch every 10) 400m Run or Row RelayRead More

EMOM 10 Minutes 2 Hang Cleans + 1 Jerk Then…. 3 Rounds: 2 Minute break between rounds AMRAP 5 Minutes 500m Row or Ski Sprint Max Hang Clean and Jerk with Remaining Time 135/93Read More

RDL: 8-8-8 L-Sit: 3 x max effort Then… 4 Rounds 6 Weighted Strict Pull-ups, 20/14 12 Deadlifts, 225/153 18 Box Jump Overs, 24/20Read More

Bench Press 1 RM Then…….. AMRAP 16 Minutes 10 HSPU 15 OHS 95/63 30 Double UndersRead More

Back Squat: 4 x 2 @88-93% (2 sec pause each rep) Then…. 9-7-5 Bear Complex (power clean + front squat + S2OH + Back Squat + S2OH), 115/73 Bar Muscle-upRead More

Olympic Lifting -No Foot Hang Snatch: Light: 3 x 3 -Hang Snatch: Build to heavy 1 -Snatch Balance (wk3) 3-3-2-2-1-1 *add weight every set, pause at bottom on every rep ENDURANCE: 2 Rounds for Time: 10 Strict Handstand Pushups 20 Strict Pullups 30 GHD Situps or Toes to Bar or V Ups 40 SA DB...Read More

Crossfit Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts 225/153Bar-facing burpees Time cap: 10 minutesRead More

125 Cyclist Squats, 53/35 (Mix Anyway) 10 Alt Rope Climbs 100/85 Cal Bike (Mix Anyway) 8 Alt Rope Climbs 75 ALT Med Ball Situps (20/14 -toss over box) 6 Alt Rope Climbs 50 ALT Box Jumps, 30/24″ 4 Alt Rope Climbs 25 Strict HSPU (partner holds HS) 2 Alt Rope ClimbsRead More

15 Minutes to a Heavy Snatch Then….. 400m Run or 20/15 Cal Bike or Ski 50 DB Snatch 50/35 400m Run or 20/15 Cal Bike or Ski 40 DB OHS 50/35 400m Run or 20/15 Cal Bike or Ski 30 DB Snatch (Squat) 50/35Read More

RDL: 8-8-8 Weighted Strict Pull-up: 3-3-3 THEN… For Time 50 Eye level Swings, 70/53 25 Double Unders 40 Eye level Swings 50 DU 30 Eye level Swings 75 DU 20 Eye Level Swings 100 DU 10 Eye level Swings 125 DURead More