Back Squat: 1 REP MAX Then… 10 min AMRAP 12 Clean & Jerks, 135/93 12 C2B Pull-upsRead More

9am: Oly 10:15am: Enduro AMRAP 16 MIN – “Deep Freeze” 100m Farmers Carry, 70’s/53’s 100m Run 200m Farmers Carry 200m Run 300m Famers Carry 300m Run *Continue this pattern until time runs out 16 MIN CAP – “Box Jump Annie” 50 Box Jumps 50 Russian Twists 40 Box Jumps 40 Toes 2 Rings 30 Box...Read More

Post Christmas Burn 15 Minutes to a Heavy Push Press (Clean weight from floor) Then…. AMRAP 10 Minutes 5 Pullups 10 Burpees 15 Air Squats AMRAP 10 Minutes 5 Push Press 115/83 10 Weighted Pushups 15 Back Squats 115/83Read More

6am, 8am, 10am 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb...Read More

Crossfit BodyBuilding – 12 Min Cap (10-1) RDL, 155/103 Floor Press, 155/103 Cardio Junkie – 12 Min Ladder (3-6-9-12-15…) Cal Bike Burpee Box Jump, 24/20 Mid-Line Mania – Tabata Abs (20s work / 10s rest) *Rotate through movements until 8 rounds are complete. Sit-up Russian Twist Hanging L-sitRead More

Clean and Jerk 1-1-1 Then…… Crossfit Open 16.2 and 19.2 In 20 Minutes, get as far as you can  25 toes-to-bars  50 double-unders  15 squat cleans, 135 / 85 lb. 25 toes-to-bars  50 double-unders  13 squat cleans, 185 / 115 lb. 25 toes-to-bars  50 double-unders  11 squat cleans, 225 / 145 lb. 25 toes-to-bars  50...Read More

Back Squat (Wk 6): 2RM Then, 3 x 2 @ 95% THEN… “Jingle Bell Jackie” 1000m Row 50 SA KettleBell Thrusters, 53/35 15 BMU or 30 Pull-upsRead More

8am: Virtual Yoga with Brantlee 9am: Weightlifting Technique with Amie 10:15am: Endurance with Amie In Any Order: 8 x 250m Row Sprints/90 seconds rest (20 Minute Cap) AND……… AMRAP 20 Minutes 10 Chest to Bar Pullups 20 Med Ball Clean into Wall Balls 30 Burpees 40 V Ups 50 KB Swings 53/35Read More

Power Clean 1-1-1 Then….. The Chief- 5 Rounds AMRAP 3 Minutes 3 Power Cleans 135/93 *Heavy Option `185/133 6 Push Ups 9 Air Squats *1 minute rest after each round*Read More

CrossFit BodyBuilding– 15 min AMRAP 8 Sumo Deadlifts, heavy 16 SA DB/KB Rows (8 per arm), heavy Max Chin-ups Cardio Junkie – 15 min AMRAP CASH IN: 1000m Row or ski AMRAP remaining time: 4 ring pull-ups 8 Plyo Push-ups 12 Jumping lunges Mid Line Mania – 6 min AMRAP Max Front Plank, 45/25 *Every...Read More