Pause Back Squat 3-3-3-3 * 3 second pause on each rep* Then…… AMRAP 10 Minutes 1 Muscle Up 3 Power Cleans 185/133 5 Front SquatsRead More

AMRAP 18 Minutes (in any order within each round) 100m Sled Push 200m Farmer Carry 800m Run Then….. AMRAP 18 Minutes 15 Strict Pullups 30 V Ups 60 Lunges 80 Double UndersRead More

EMOM 7 Minutes 3 Thrusters (increase weight every round) Then……. Hope3 rounds of: BurpeesPower snatchesBox jumpsThrustersChest-to-bar pull-ups ♀ 55 lb., 20-in. box♂ 75 lb., 24-in. box Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a...Read More

Bench Press 5-3-1 Then…….. AMRAP 15 Minutes 15 Hand Release Push Ups 30 Wall Balls 60 Double UndersRead More

15 Min to establish 21.4 Deadlift + Clean + Hang Clean + Jerk Then… CrossFit Open 18.1 20 Min AMRAP 8 T2B 10 Db hang clean and jerk, 50/35 14/12 Cal RowRead More

a. Bulgarian Split Squat 3×6 b. Weighted Dip 3×6 Then….. AMRAP 8 Minutes 5 Strict Pullups 10 HSPU 15 Box Jumps 24/20 And…… AMRAP 8 Minutes 10 Sandbag Deadlifts 10 Sandbag Squats 10 Sandbag Step UpsRead More

15 min to build to heavy Snatch Then… 20 MIN to Get AFAP 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 95/63 25/20 Cal bike or Ski 20 Target Burpees 15 Power Snatches, 115/73 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 135/83 25/20 Cal Bike or Ski 20...Read More

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