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

Strict Press: 3 x 4 L-Sit: 3 x Max Hold Then… Open 16.1 – AMRAP 20 minutes 25 foot Overhead Walking Lunges (95/65 lb) 8 Bar Facing Burpees 25 foot Overhead Walking Lunges (95/65 lb) 8 Chest-to-Bar Pull-Ups *25 Foot OH Lunges = 8 LungesRead More

15 Minutes to a Heavy Snatch Then…. Happy Birthday to Coach TJ!!! AMRAP 18 Minutes Cash In: Ski or Row TJ’s birth year 1993m AMRAP REMAINING TIME: 1 Snatch 165/113 18 Toes to Bar 29 Lateral Box Jumps 24/20Read More

Sumo Deadlift Work to a heavy single (3 sec neg) Then… Martin Luther King Jr BirthDay WOD AMRAP 16 MIN 1 Strict MU 15 Devils Press, 50/35 29 Goblet Squats, 50/35Read More