For Time 21 Back Squats, BW 400m Run 7 Rope Climbs 15 Back Squats 400m Run 5 Rope Climbs 9 Back Squat 400m Run 3 Rope ClimbsRead More

WWPF – Bardwell’s Birthday WOD 0:00-15:00 Work to heavy snatch 17:00 – 30:00 (13 MIN AMRAP) CASH IN: 44 Alt C2B Pull-ups, partner hangs Then… AMRAP Rest of Time 44 Synchronized DB Hang Snatch, 50/35 44 Cal Bike, Mix anyway 30:00 -36:00 (6 MIN AMRAP) 100m Sandbag Run Relay, 100/75Read More

10 Minutes to a Heavy Thruster Then…… 3 Rounds for Time 800m Run or Ski 30 Thrusters 45/33 20 Turkish Sit Ups 25/15 10 Strict PullupsRead More

Bench Press: 8-8-8 (increase wt from last week) Single Leg RDL: 8-8-8 Then… 16 Min AMRAP 21 Cal Row or Ski 15 Deficit Push-ups, 45’s/25’s 9 Burpees over Rower (Jump over your plates if using Ski Erg)Read More

15 Minutes to a Heavy Clean and Jerk Then……. Kat Attack-Happy 43rd birthday to Kat Yeager! 3 Rounds for Time: 9 Hang Cleans 165/113 28 Toes Through Rings 78 Double Unders *Cash Out: 50 Bicep Curls and 50 Skull Crushers 45/33Read More

Split Squat: 3 x 10 *Increase Weight from last week THEN… AMRAP 16 Min 30 Sandbag Lunges, 100/75 15 Box Jumps, 24″/20″ 20 Sandbag Ground 2 Over Shoulder 15 Box Jumps 10 Sandbag Step-overs 15 Box JumpsRead More

Olympic Lifting Build to heavy complex: -Power Snatch + Hang Snatch + OHS -Jerk w/ pause in dip: 2-2-2-2 Endurance: AMRAP 35 Minutes- Perform Movements in Any Order 600m Run 3 Rounds of Cindy 40/30 Cal Row 3 Rounds of Cindy 30/20 Cal Ski 3 Rounds of Cindy 10 Cal Bike 3 Rounds of Cindy...Read More

Crossfit Total Chaos -Movements can actually be done in any order 0:00-15:00 Work Up To a Heavy Front Squat @15:00 Run or Row 400m as fast as possible 17:00-32:00 Work Up To a Heavy Strict Press (From the Floor) @32:00 Run or Row 400m as fast as possible 34:00-49:00 Work Up to a Heavy Power...Read More

WWPF – AMRAP 30 MIN 70 Pull-ups, mix anyway 600m Farmers Carry Relay, 70’s/53’s (Switch every 100m) 50 Synchronized SDHP, 70/53 400m Farmers Carry Relay (Switch every 100m) 30 Synchronized Target Burpees 200m Farmers Carry Relay (Switch every 100m) Max BMU, Mix AnywayRead More

0:00-12:00 Work Up to a Heavy Clean 14:00-24:00 AMRAP 10 Minutes 5 Power Cleans 205/143 10 Toes to Bar 26:00-36:00 AMRAP 10 Minutes 8/6 Cal Bike 5 Hang Power Cleans 155/103 5 Front Squats 155/103Read More