WWPF- Running Clock 0:00 – 15:00 Work up to 2RM Hang Clean 17:00 – 30:00 13 Min AMRAP 30 Hang Clean, mix anyway 30 Alt Box Jumps, 24″/20″ *RD1: 135/93 , RD2: 165/103, RD3: 185/123, Rd4: 205/153 (stay at 205/153 for rest of time) 31:00 – 36:00 5 Min AMRAP Finisher 20 Bicep Curls 20...Read More

15 Minutes to a Heavy Snatch Then…… Crossfit Games Event 5 Remix 3 Rounds 3 Rope Climbs 15′ or 2 Legless Rope Climbs 400m Ski or Run 100m Sandbag CarryRead More

Deadlift: 6 RM 1 x 6+ @ 90% Then… For Time 100 Double Unders 80/60 Cal Bike or Ski 60 KB Snatches, 53/35 40 Burpees 20 Strict Toes 2 BarRead More

15 Minutes to a Heavy Jerk Then….. In 18 Minutes 3 Rounds 400m Row or Run 5 Ground to Overhead 185/133 10 Chest to Bar Pullups 15 Ring Dips *Max Ring or Bar Muscle Ups with Remaining Time*Read More

Back Squat: 3 x 5 Then… 21-15-9 Front Squat, 135/93 Burpee Box Jump Over, 24/20Read More

Reminder: Please park around back, the parking lot is being sealed Olympic Lift Class: Snatch First Pull with 2 Sec Pause at knee + Pause Snatch (pause at knee 2 sec) Then….. OHS 3×5 (Week 2) Endurance: AMRAP 40 Minutes 10 Strict Pullups 200m Run 20 Push Ups 200m Run 30 Box Jumps 200m Run...Read More

Bench Press 8-8-8 Then…… Annie with a Twist 50-40-30-20-10 Double Under Sit Up *EMOM 5 Burpees, including at the start*Read More

WWPF 16 Min AMRAP 100m Sled PULL Relay 30 Synchronized Pistols 6 Alt Rope Climbs 16 Min AMRAP 100m Sled PUSH Relay 30 Synchronized Wall Balls, 20/14 12 Alt Strict Pull-upsRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then…… 12 Minute Cap (Version of Event 9 CF Games) 21-15-9 Cal Bike or Ski Alt DB Snatch (Heavy DB) Then……. AMRAP 8 Minutes 200m Run 10 DB OHS (One DB, heavy) Sub with Front RackRead More

Deadlift: Establish 8 Rep Max Then, 1 x 8+ @ 95% Then… Complete 4 Rounds of each movement before moving on: (:40 sec work / :20 sec rest = 1 round) Cal Bike or Ski Sandbag Lunges, 100/75 Toes 2 Bar HR Push-UpsRead More