AMRAP 35 Minutes  5 Rounds 250m Row 1 LEGLESS Rope Climb 15/12’ 5 Rounds .5 Mile Bike 50 Double Unders 5 Rounds  250m Ski 25 Push-upsRead More

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Straight Through or Broken into Rounds  100 Toes To Bar 100 Lateral Box Jump Over 24/20 Read More

EMOM 10 MIN 1 Clean (pause 2″ off floor) + Hang Clean & Jerk Then…. FOR TIME 400m Run 21 Hang Cleans, 135/93 9 HSPU 400m Run 15 Hang Cleans 15 HSPU 400m Run 9 Hang Cleans 21 HSPURead More

Box Squat 5×5 Then…. Happy birthday to Wiser!!!! 42 Burpees 42 Barbell Step Ups (knee height box) 95/63 42 Pullups 42 Back Squats 95/63Read More

Olympic Lifting -2 Snatches + 1 OHS: 5 sets -Low Hang Pull + Clean & Jerk: 15 minutes to a heavy Endurance 17 Min AMRAP 30 Double Unders (scale up w/drag rope) 20 DB Hang Snatches, 50/35 10 Burpees over DB 17 Min AMRAP 25/20 Cal Row or Ski 12 Sandbag Ground 2 Shoulder (not...Read More

Bench Press 3-3-3 Then… Partition any Way -20 Minute Cap (in same fashion as Crossfit Open 20.5 1 Mile Run or 2.5 Mile Bike  40 Muscle Ups (40 Pull and 40 Push)-Ring or Bar  120 Wall BallsRead More

Wacky Wiser Partner Friday- 32 min cap 14 Rounds – YGIG 3 Squat Clean Thrusters, 135/93 6 Burpee over Bar 9 Cal Ski Then…. 50 Synchronized KB Clean & Jerks, 53/35 40 Synchronized OH Lunges, 53/35 30 Double KB Snatches, 53’s/35’s (mix anyway)Read More

3 Rounds 15 Chest to Bar Pullups 30 Cal Row 45 Air Squats to Med Ball Cash out: 3 Rounds 20 Bicep Curls 20 GHD Sit-ups or Abs of choice 20 DB Press (2DB)Read More

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then…. AMRAP 12 Minutes  50 Double Unders or Crossovers 20 Pushups 15/10 Cal BikeRead More

EMOM 10 1 Snatch (2″ off floor) + 1 Hang Snatch Then… For Time: 20 MIN CAP 36 Power Snatches, 95/63 1 Legless Rope Climb OR 2 Strict RMU 36 Burpee over Bar 1 Legless Rope Climb OR 2 Strict MU 36 OHS, 95/63 1 Legless Rope Climb OR 2 Strict MU 36 Cal Ski...Read More