Olympic Lifting -Snatch Pull to knee + pull to shrug + Snatch from Floor -Snatch Balance (wk 1) 4 sets of 3 (pause on every rep) Endurance AMRAP 35 Minutes 5 Strict Pullups(weighted super RX) 10 Dips (weighted super RX) 15 Burpee Box Jumps 20 Cal Row or Ski or 400m Run 25 Turkish Situps...Read More

EMOM 10 Minutes 1 Clean Pull + 1 Hang Clean + 1 Jerk Then…… Crossfit Mainsite WOD: 6 rounds for time of: 5 hang power cleans 155/10310 weighted lungesRead More

WWPF For Time  400m farmers carry relay (100m increments), 70’s/53’s 50 Synchronized kb swings , 70/53 400m farmers carry relay  50 Strict Pull-ups (partner hangs)  400m Farmers carry relay  50 Synchronized SDHP, 70/53 400m Farmers carry relayRead More

10 Min EMOM 2 Hang Cleans THEN…. For Time 1000m Row 50 Wall Ball Shots, 20/14 (12’/10′) 30 Sandbag G2OS, 100/75Read More

RDL 8-8-8 GHD Sit Up 3×15-25 or Medball Sit Ups 3×15-20 Then…. FOR TIME: 50 Pushups 2 Rope Climbs 15′ 35 HSPU 2 Rope Climbs 20 Shoulder to Overhead 135/93 2 Rope Climbs 10 Wall Climbs 2 Rope ClimbsRead More

EMOM 10 MIN 2 Hang Snatches Then… AMRAP 18 Min 50 Alt DB Snatches, 50/35 25 Box Jumps, 24/20 50 Alt DB OH Lunges, 50/35 25 Box JumpsRead More

Back Squat 3-3-3 With 2 second pause on each (80-85%) Then…… AMRAP 14 Minutes 40 Ring Pullups (Jess Leib) 14 Power Clean and Jerk 135/93 35 Ring Dips (Zannia) 14 Power Clean and Jerk *Max birthday Burpee Ring Muscle Ups with remaining time*Read More

Olympic Lifitng -Power Snatch w/pause in catch, then finish into squat 70-80%/1×4 -Clean Pull + Clean from 2 inches off floor Build to heavy Endurance 12 Min AMRAP “Flight Simulator w/Burpees” Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *5 Burpees after each increment of DU 12 Min AMRAP “Karen” 150 Wall Ball Shots, 20/14 *Max Cal Bike w/remaining time...Read More

Bench Press 5 RM, then decrease weight by 10-15% for 2 Sets of Max Reps Then……… Complete as many rounds as possible in 12 minutes of: 10 right-arm dumbbell overhead squats5 bar muscle-ups10 left-arm dumbbell overhead squats15 toes-to-bars ♀ 35-lb DB ♂ 50-lb DB Virtual Nutrition Seminar with Amie at 11am!Read More

Whacky Sheldon/Jenny Partner Winter Olympics!! Biathlon: AMRAP 15 Minutes P1: 250m Ski P2: Accumulates max alternating pistols Bobsled: AMRAP 15 Minutes P1: Uphill Sled Push P2: Downhill Sled Push *alternate up/down as you wish Curling: Cash Out 75 Barbell Curls per personRead More