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

Oly: Squat Cleans from blocks: 1-1-1-1-1 @ 75% or over Jerk: Find a heavy single Endurance 25 Strict Dips 50 DU 50 Wall Ball Shots 50 DU 75 Sit-ups 50 DU 100 KB Swings 50 DU 75 Push-ups 50 DU 50 Wall Ball Shots 50 DU 25 HSPURead More

Tabata C2B Pullups- 8 Rounds 1 Minute Rest In 3 Minutes Max Reps Clean and Jerk 135/93 1 Minute Rest Tabata Toes to Bar-8 Rounds 1 Minute Rest In 3 Minutes Max Reps Clean and Jerk 165/113 1 Minute Rest Tabata Burpees 1 Minute Rest In 3 Minutes Max Reps Clean and Jerk 185/133Read More

WWPF – Running Clock 0:00 – 13:00 Work up to a heavy Hang Snatch Double 15:00 – Finish 42-30-18 Power Snatch, 135/93 (mix anyway) Synchronized Pistols Planking BurpeesRead More

For Time 50-40-30-20-10 Double Under Sit-up *Rope Climb Descending Ladder: 5-4-3-2-1 For Time 21-15-9-6-3 SandBag Ground 2 Over Shoulder, 100/75 Box Jumps, 24/20 Cal BikeRead More

Strict Press: 3 x 5 Strict Chest 2 Bar Pull-ups: 3 x Max THEN…. 27-21-15 Back Squat, 165/110 Handstand Push-upRead More

EMOM 10 Minutes 2 Hang Power Cleans + 1 Jerk Then…… Crossfit Open WOD 18.1 Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks 50/35 (1 dumbbell)14/12 cal. row or skiRead More

Sumo Deadlift (WK 6) Work to heavy 4 Rep (3 sec neg) *Drop weight 15-20lbs and do 2 set of 6-10 reps (3 sec neg) Then… For Time 50 Double Unders 21 Deadlifts, 225/153 9 Muscle Ups 50 DU 15 Deadlifts 7 MU 50 DU 9 Deadlifts 5 MURead More