Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then….. AMRAP 15 Minutes 5 Weighted Ring Dips-Heavy, but do-able unbroken 10 C2B Pullups 15 OHS 95/63Read More

Olympic Lifting –Snatch Waves 75%/3, 80%/2, 85%/1, 80%/3, 85%/2, 90%/1 –Build to Heavy Clean & Jerk warm-up: 3 clean + 1 jerk , 2 clean + 1 Jerk Endurance 50 Thrusters, 45/33 50 Box Jumps, 24/20 50 Sit-ups 400m Run/Row/or Ski 40 KB Swings, 70/53 40 Box Jumps 40 Side Plank Raises/Side 400m Run/Row/or Ski...Read More

Dia de los lifts 40 Minutes to work up heavy in the following 3 lifts: You can work on 1 at a time, or rotate through the 3 Deadlift Bench Press Hang SnatchRead More

WBPF Partner CF HQ Relay Style 5 Rounds Per Person-Partner can start row once P1 moves on to burpees 21 Cal Row 12 Burpees to Target 1 Legless Rope Climb 15′ Cash Out: 60 alt sandbag ground to over shoulder 100/75Read More

Wiser 39th Birthday Chipper!! 39 Double KB or DB Hang Snatch 50s/35s 39 Double KB or DB Box Step Up and Over-Knee Height 39 Cal Bike 39 Cal Ski *Try to accumulate 39 Muscle Ups throughout*Read More

Strict Press: 2-2-2-2 Back Extension: 3 x 10-15 Then…. AMRAP 13 Min 2 Wall Climbs 15 Wall Ball Shots 4 Wall Climbs 15 Wall Ball Shots 6 Wall Climbs 15 Wall Ball Shots *Continue Increasing wall climbs by 2 reps until time runs outRead More

EMOM 10 Minutes 2 Cleans-Increase weight every minute Then….. Crossfit Open 16.2 Remix In 20 minutes, get as far as possible: 25 toes-to-bars  50 double-unders  15 cleans, 135 / 93 25 toes-to-bars  50 double-unders  13 cleans, 185 / 123 25 toes-to-bars  50 double-unders  11 cleans, 225 / 153 25 toes-to-bars  50 double-unders  9 cleans, 275...Read More

Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then…. 12 Min Ladder: 2-4-6-8-10… Barbell Lunge, 95/63 Handstand Push-upRead More

Olympic Lifting -Snatch from blocks 5 Singles at or over 75% -Power Jerk w/ pause in dip + jerk w/ pause in catch 4 Sets over 75% ENDURANCE 16 Min AMRAP Cash IN: 250 DU or 750m Ski AMRAP Remaining Time: 15 Burpee Box Jump Overs 15 Toes 2 Rings 15 Pull-ups / Bent Over...Read More

Bench Press: Build to a heavy 3 Then, take 10-20% and do 2 sets of max reps THEN… For Time 10-9-8-7-6-5-4-3-2-1 DB Floor Press, heavy DB Power Clean *30 DU after each roundRead More