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

WWPF – Running Clock 3 Rounds 33 Cal Row, (partner holds front rack) 33 Alt Front Squats, 135/93 33 Pull-ups (partner hangs) 2 Rounds 33 Cal Row, (partner bear hugs sandbag) 33 Sandbag Step-overs, (mix anyway) 33 Chest 2 Bar Pull-ups 1 Round 33 Synchronized SA Devils Press, 50/35Read More

Work up to a heavy Power Clean & Jerk THEN…. For Time 30 Power Cleans 20 Jerks 10 Power Clean & Jerks RX: 135/93 Masters RX (55+): 115/63Read More

Strict Press: 3 x 3 GHD Situp: 3 x 15-25 (modify w/V-ups) THEN…. Crossfit Open 12.4 Complete as many rounds and reps as possible in 17 minutes (offical Open was 12 Minutes) of:150 Wall balls (20 lbs to 10′ target)90 Double-unders30 Muscle-upsRead More

15 min to a heavy power snatch Then… For Max Reps 3 Min DB Snatch, 50/35 3 Min Box Jumps, 24″/20″ 3 Min Cal Bike 2 Min DB Snatch 2 Min Box Jumps 2 Min Cal Bike 1 Min Db Snatch 1 Min Box Jumps 1 Min Cal BikeRead More

Test: 1 RM Back Squat Then….. Happy 28th Birthday to Coach Amie AMRAP 15 Minutes 10 Power Cleans 135/93 10 Front Squats 135/93 8 Wall ClimbsRead More

Get There Any Way: 15 Rope Climbs 15′ 100 Double KB Deadlifts 100 Weighted Box Step Ups 45/25 100 Pushups 100 V Ups 100 Back Extensions or Supermen 3 Minute Sandbag Hold-Bear Hug 4 Minute Fish Game on RowerRead More

Bench Press: 5-5-3-3-1-1-1 Then… Main Site WOD 50-35-20 Wall Ball Shot, 20/14 Pull-upRead More

0:00 – 13:00 Build to heavy clean 15:00 – 28:00 13 Min AMRAP – Relay Style 4 HSPU 1 Squat Clean, 225/163 28:00 – Finish 41 Synchronized Target Birthday BurpeesRead More

2 Rounds for Time: 60 DB Hang Snatch-Heavy 40/30 Cal Bike 20 Sandbag Over Shoulder 100/75 *Must accumulate 75 GHD situps or 150 regular situps over the course of the workout* (Coach’s discretion on GHDs, no exceptions)Read More