Sumo Deadlift (WK 6) Work to heavy 4 Rep (3 sec neg) *Drop weight 15-20lbs and do 2 set of 6-10 reps (3 sec neg) Then… For Time 50 Double Unders 21 Deadlifts, 225/153 9 Muscle Ups 50 DU 15 Deadlifts 7 MU 50 DU 9 Deadlifts 5 MURead More

2 Minute breaks between each workout to wipe down equipment AMRAP 12 Minutes 30 Split Squats 45/33 20 Bicep Curls 45/33 15 Pushups AMRAP 12 Minutes 30 KB Sumo Deadlift 20 SA KB Clean and Jerk 15 Goblet Squat In 12 Minutes Row, Bike or Ski as far as possible in metersRead More

Thruster: 3-3-2-2-1-1-1 Then…. Happy B-Day Selena For Time: 27 Burpees Over Bar 27 Shoulder 2 OH, 135/93 27 Toes 2 Bar 27 Burpee Box Jumps, 24″/20″Read More

Wacky Butler Partner Friday In Any Order: Can be broken up or straight through-Both partners can work at same time, but not on the same movement 400 Double Unders 200 Wall Balls 100 Cal Bike 80 Cal Ski 50 Muscle Ups or 100 Pull and 100 PushRead More

Heavy Complex: 1 Clean Pull + 2 Hang Cleans + 2 Front Squats Then…… 400m Run or Ski 20 Hang Power Cleans 135/93 25 Med Ball Sit Up 400m Run or Ski 20 Front Squats 135/93 25 Med Ball Sit Ups 400m Run 20 Hang Squat Cleans 135/93 25 Med Ball Sit UpsRead More

Strict Press: 3 x 6 Strict Toes 2 Bar: 3 x max effort 13 Min AMRAP 8 Toes 2 Bar 16 Box Jumps, 24/20 24 Alt Russian Swings, 70/53Read More

EMOM 10 Minutes 1 Snatch Pull with 2 Second Pause+ 1 Snatch Then…… Crossfit Open 13.1 17 Minute AMRAP 40 burpees30 snatches 75/4330 burpees30 snatches 135/7320 burpees30 snatches 165/9810 burpeesAs many snatches as possible 210/118Read More

Sumo Deadlift (WK 5) Build to a heavy 4RM (3 sec neg) Drop 15-20lb and do 1 x 8-12 reps (3 sec neg) Betty White WOD – RIP 1/17/22-12/31/21 17 MIN AMRAP 1 Legless Rope Climb 17 DB Push Press PER arm , 50/35 22 SA OH Lunges, 50/35 99 Double UndersRead More

Olympic Lifting -Clean + 2 Front Squats + Jerk Build to heavy – High Hang Squat Snatch Moderate/2 x 4 Endurance In Any Order: Running clock, no rest between AMRAP 12 Minutes 100m Sprint 100m Jog or Walk AMRAP 12 Minutes 100′ OH Plate Lunge 45/25 100′ Sandbag Carry 75/100 100′ Box Push with 45lb...Read More

AMRAP 30 Minutes 20 Burpees 22 Pullups 20 Box Jumps 24/20 22 Ring Dips 20 Cal Bike or Ski 22 Front Squats 135/93 600m Run or RowRead More