Snatching Holleyman (Compare to real Holleyman on 11/23/21) 30 Rounds for Time: 5 Wall Balls 3 Handstand Pushups 1 Snatch 155/103Read More

Back Squat: WK 1 4 x 5 @ 80% Then, Loaded Barbell Walks: 3 x 50′ @ 100% Then… CrossFit Open 12.1 7 Min of Burpees *Burpees are done to a target above our max reachRead More

Olympic Lifting Clean + 2 Front Squats + 1 Jerk: 5 sets over 75% No Foot Snatch: 2-2-2-1-1-1 Endurance 16 Min AMRAP 10 Plate Burpees, 45/25 20 Plate OH Lunge, 45/25 30 Double Unders 16 Min AMRAP 10 Pull-ups or Ring Rows 20 Cyclist Squats, 70/53 30 Kb Swings, 70/53Read More

a. 3×20 Barbell Bicep Curl b. 3×50 Sit Ups c. 3×15 Calf Raises Then…. Kelly: 5 Rounds for Time 400m Run or Row or Ski 30 Box Jumps 2/20 30 Wall BallsRead More

WWPF 40 Toes 2 Rings, (mix anyway) 10 Alt Rope Climbs 40 Deadlifts, 185/123 (mix reps anyway) 30 Bar MU or Burpee Pull-ups 8 Alt Rope Climbs 30 Deadlifts, 225/153 20 Synchronized Toes 2 Bar 6 Alt Rope Climbs 20 Deadlifts, 275/183 10 Synchronized Bar MU or Burpee Pull-ups 4 Alt Rope Climbs 10 Deadlifts,...Read More

EMOM 10 Minutes 1 Snatch + 1 Hang Snatch Then….. Happy 30th Birthday to Morgan!! 5 Rounds 5 Morgan P’s 105/73 250m Row/Ski or 200m Run 1 Morgan P= 1 Power Snatch + 1 OH Lunge, Lft + 1 OH Lunge, Rt, + 1 OHSRead More

Bench Press: 6-6-6 Strict C2B Pull-ups: 3 x max effort *try to increase weight (bench press) and reps (weighted Pullup) from last week THEN FOR TIME 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 SA Devils Press, 50/35 Box Jump Over, 24/20Read More

AMRAP 30 Minutes 5 Clean and Jerks 225/143 10 Strict HSPU 20 GHD Sit Ups or V Ups or Strict Toes to Bar 40 Wall Balls 80 Double Unders 400m RunRead More

Back Squat: Build to a heavy single then… 15 MIN AMRAP 6 Ring Pull-ups 12 KB Swings, 70/53 18 PistolsRead More

Olympic Lifting Snatch: Heavy Single 90%/1-2 sets Snatch Balance Hit a heavy single AMRAP 35 Minutes 20 Ring Rows 200m Run 20 Med Ball Cleans 200m Run 20 Burpees 200m Run 20 SA DB Hang Clean and Jerk 200m Run 20 Toes to Bar 200m RunRead More