Back Squat: 3-3-3 *3 sec pause on each rep Then… “Grace” 30 Clean & Jerks Cash Out: Run or Row 800mRead More

Oly: 9am Endurance: 10:15am Virtual Yoga: 4:30pm 3 Rounds 10 DB Ground 2 OH 20 T2Rings 50 Double Unders 2 Rounds 15 DB Ground 2 OH 30 Russian Twists 75 Double Unders 1 Rounds 30 DB Ground 2 OH 60 Situps 150 Double UndersRead More

Open WOD 21.3 / 21.4 For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats 30 bar muscle-ups15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and...Read More

4 Rounds 2 Min Max Distance Prowler 1 min rest 2 Min Max Sandbag Ground 2 Over Shoulder, 100/75 1 min rest 2 Min Max Rope Climbs or Strict Pull-upsRead More

10 Min EMOM 1 Snatch Pull + 1 Snatch + 1 OHS Then… CrossFit Triathlon For Time: Run 1 Mile Row 2K 300 Double Unders *Complete straight through or partition any wayRead More

Bulgarian Split Squats 3×6 Weighted Dip 3×6 Then……. 4 Rounds 20/15 Cal Bike 20 Pushups 20 Front Squats 95/63 20 Push Press 95/63Read More

EMOM 10 1 clean pull + 1 clean + 1 Jerk Then… For Time 5 Deadlifts, 225/153 20 Pull-ups 10 Deadlifts 15 C2B Pull-ups 15 Deadlifts 10 BMU 20 Deadlifts 5 Ring MURead More

Pause Back Squat 5-5-5 *2 second pause on every rep* Then….. AMRAP 15 Minutes 200m Run 5 HSPU 10 KB Swings 70/53 15 Wall BallsRead More

9am OLY 10:15 ENDURANCE 4:30pm VIRT YOGA 17 Min CAP INSIDE: Complete and mix in any order 300 Double Unders 150 Wall Balls 75 Pull-ups 17 Min Cap OUTSIDE: Complete and mix in any order 1 Mile Run 400m Farmers Carry 30 Sandbag G2Over ShouderRead More

Open WOD 21.2 For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.Read More