Weighted Pull-up: 3 x 5 *Drop Set: 1 x max reps (no weight) (If doing banded pull-ups or negatives, do max ring rows for drop set) For Time 800m Run 30 KB Swings, 70/53 9 Muscle-ups 600m Run 20 KB Swings 7 MU 400m Run 10 KB Swings 5 MURead More

Jerk 1-1-1 Then….. 21-15-9-6-3 Push Press 115/83 Toe to Bar Cal BikeRead More

Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps @ 70% Death By… Power Clean, 135/93 Burpee Over Bar Complete one rep of each the first min, 2 reps of each the second minute, 3 reps of each the...Read More

Olympic Lifting: 9am Build to a heavy complex: Clean + Front Squat + Jerk Snatch Balance: 3-3-3 (pause in bottom for 2 seconds Endurance: 10:15am AMRAP 35 Minutes 10 Ring Pullups 15 Dips 20 Bicep Curls 25 Turkish Sit Ups 15/10 800m RunRead More

Deadlift: 10 min to work to a heavy deadlift Then… 21 Min EOMOM Min 1: 7 Deadlifts, 75% Min 2: 50 Double Unders Min 3: 12/9 Cal BikeRead More

WWPF – Running Clock 0:00 – 8:00 1RM Weighted Pull-up OR Heavy Bent Over Row 10:00 – 30:00 Partner Relay Nate 2 MU 4 HSPU 8 KB Swings, 70/53 30:00 – 34:00 Max Planking BurpeesRead More

EMOM 10 Minutes 1 Snatch Pull with 2 Sec Pause in Extension + 1 Snatch Then…… Crossfit Triathlon–Choose 3 Bike 75/50 Cal Run 1600m Ski 1600m Row 2000mRead More

Bench Press: 1 Rep Max Then… 13 Min AMRAP – HBD Ashley! 11 Burpee Box Jumps, 24/20 3 Rope Climbs 88 Double UndersRead More

15 Min to Heavy Power Clean Then.. The Chief – 5 Rounds 3 Min AMRAP 3 Power Cleans, 135/93 or 185/133 6 Push ups 9 Air Squats *1 min rest between roundsRead More

Front Squat Week 2: 1×10@70% 1×8@75% 1×6@80% 1xMax Reps @65% (15+) Then…. AMRAP 13 Minutes 50 OH Plate Lunges 45/25 25 Toes to BarRead More