Bench Press (Wk 4): 8-8-8 Strict Pull-up: 3-3-3 (add weight if needed) Then… “Push-up Annie” 50 Double Unders 50 Situps 20 Push-ups 40 Double Unders 40 Sit-ups 20 Push-ups 30 Double Unders 30 Sit-ups 20 Push-ups 20 Double Unders 20 Sit-ups 20 Push-ups 10 Double Unders 10 Situps 20 Push-upsRead More

1 Clean + 1 Hang Clean + 1 Jerk Then…… Crossfit Open WOD 11.5 Remix AMRAP 20 Minutes 5 Power Cleans 145/103 10 HSPU 15 Wall BallsRead More

Front Squats: (Wk2) 1 x 10 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x Max Reps @ 65% Then… 3 Min AMRAP 20 Burpees *Max C2B Pull-ups 2 min Break 3 Min AMRAP 20 C2B Pull-ups *Max Target Burpees 2 Min Break 3 Min AMRAP Max Burpee BMURead More

9am: Oly W/TJ 10:15am: Endurance W/TJ 4:30pm: Virtual Yoga W/ Brantlee HAPPY 27TH BIRTHDAY COACH AMIE 16 min AMRAP *Cash In: Row Amie’s Birth Year 1994m Then, AMRAP Remaining Time: 15 Wall Ball Shots, 20/14 10 SA Devils Press 5 Strict HSPU 16 Min AMRAP 300m Run 27 Kb Swings, 53/35 100m Weighted RunRead More

Linda-Compare to 11/27/2019 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weightRead More

Cardio Junkie 12 min Ladder: 5-10-15-20-25…. Cal Bike or Ski Wall Ball Shots, 20/14 CrossFit Body Building 12 min AMRAP 30 Bicep Curls (bands, DB, or Plate option) 20 Barbell Lunges 10 Bent Over Rows MidLine Mania 10 Min AMAP 5 barbell roll outs :10 L Sit 15 Russian TwistsRead More

10 Minutes to a Heavy Clean Then….. Jenny’s 40th Birthday WOD!! AMRAP 13 Minutes 1 Clean (Squat) 225/153 21 Burpees 81 Double UndersRead More

Bench Press: 3 x 8 Strict Pull-up: 3 x 5 Then… 18 min AMRAP – 12.2 Open WOD 15 Box Jump, 24/20 12 Push Press, 115/73 9 Toes 2 BarRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. 4 Rounds 100m Sandbag Bear Hug Carry (Scale with Plate Bear Hug) 5x Snatch Complex: 1 Snatch Grip Deadlift +1 Snatch+1 Hang Snatch+1 OHS 115/83Read More

Front Squat (WK 1) 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x 15-20 @ 60% Then… TJ’s Birthday Bash WOD 15 Min AMRAP – (partition any way) 28 Muscle Up’s 28 SA OH Squat, right arm (50lb/35lb) 28 SA OH Squat, Left arm 28 Wall ClimbsRead More