Running Clock 12 Min AMRAP 10 RDL’s, 165/103 20 SA Rows (10/arm) 30 Double Unders 10 Rounds 10 Cal Row/Ski 10 Bicep Curls 6 Min AMRAP 30 Side Plank Raises , 15/side (add wt if needed) 15 Toes 2 RingsRead More

2 Cleans + 1 Jerk Then….. 10-8-6-4-2 Muscle Up Squat Clean Thruster 115/83Read More

Bench Press: 3-3-3 Strict Pull-up: 2-2-2 Then… 4 Min AMRAP 400m Ski or Row 25 Turkish Sit-ups, 25/15 Max HR Push-ups in remaining time 4 Min AMRAP 400m Ski or Row 25 Turkish Sit-ups, 25/15 Max HSPU in remaining time 4 Min AMRAP 400M Ski or Row 25 Turkish Sit-ups, 25/15 Max Floor Press in...Read More

Snatch 1-1-1 Then…… Crossfit Open WOD 16.1 Complete as many rounds and reps as possible in 20 minutes of: 8 Barbell OH Lunge 95/638 burpees8 Barbell OH Lunge8 chest-to-bar pull-upsRead More

Squats: Deload 4 x 3 @ 85% – 90% Then…. 15 min AMRAP 30 Kb/DB Snatch, 53/35 15 Toes 2 Bar 20 KB/DB Squat C&J 10 Box Jumps, 30/24Read More

4:30pm Virtual Yoga with Brantlee 9am Weightlifting Technique Class 10:15 am Endurance Endurance WOD: In Any Order, Partition Any Way: 50 DB or KB Floor Press per Arm 50 DB or KB Push Press per Arm 100 Plate Ground to OH 45/25 100 Wall Balls 100 Ring Rows 200 Sit Ups 200 Lunges (unweighted)Read More

15 Minutes to work up heavy to 1 Bear Complex Power Clean + Front Squat + Jerk +Back Squat + Behind the Neck Jerk Then…… From Crossfit HQ Mainsite (Can use rack or clean and jerk) Complete as many rounds as possible in 20 minutes of: 25 burpees15 bodyweight back squatsRead More

10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Cyclist Squat, use db or kb *30 Double Unders after each round 1-2-3-4-5-6-7-8-9-10 Bent Over Row, 153/103 Skull Crushers, DB *5 HSPU after each roundRead More

2 Cleans + 1 Jerk Then….. 21-15-9 Clean 135/93 T2B Jerk 135/93Read More

Bench Press: 4-4-4 Strict Pull-ups: 3-3-3 Then… 20 Min AMRAP 2000m Row or Ski AMRAP Ladder remaining time: 5-10-15-20….. Ring Push-up Box Jump, 24/20Read More