EMOM 10 Minutes 3 Thrusters-Increase Weight Every Minute Then….. 21-15-9-6-3 Thruster 96/63 Burpee Over Bar Box Jump 24/20Read More

30 Min AMRAP 60/50 Cal Bike or Ski 50 Bulgarian Split Squats, 50/35 40 SA Push Press, 50/35 30 Toes 2 Bar 20 Strict HSPU 10 Strict Pull-upsRead More

15 Minutes to Work Up Heavy in the Complex: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlifts 115/83 Hang Snatch OHSRead More

Back Squat: 2 Rep Max 3 x 2 @ 90% Then… FOR TIME 21 DB Thrusters, 50/35s 9 MU 15 DB Thrusters 7 MU 9 DB Thrusters 5 MURead More

8am: Virtual Yoga 9am: Weightlifting Technique with TJ 10:15am: Endurance with TJ Endurance WOD: In Any Order Run or Row 1.5 Miles (2400m) AMRAP 13 Minutes 5 Ring Pullups 10 Toes Through Rings 15 Wall Balls Complete the following any way: 100 Pushups 100 Bicep CurlsRead More

Establish a 1 RM Clean and Jerk Then….. 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1 RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN ***Compare to 2/3/18 and 1/6/18Read More

CrossFit BodyBuilding- AMRAP 13 Min 20 Cossacks Squats, 53/35 15 Barbell Bent Over Rows, 135/93 Max Weighted Push-ups, 45/25 Cardio Junkie – Flight Simulator (13 Min Cap) Complete DU reps of: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Mid-Line Mania – AMRAP 10 Min 20 Med Ball Sit-ups, 20/14 :30 sec Weighted Front Plank, 45/25 40 Side Plank Raises (Mix sides...Read More

EMOM 10 Minutes 1 Snatch Pull +1 Snatch + 1 Hang Snatch Then…… In Any Order: 60/50 Cal Ski or Row 50 Burpees 40 T2B 30 Power Snatch 135/93Read More

Bulgarian Split Squat: 3 x 12 SA High Pull: 3 x 12 Then… 13 Min Ladder Kb Clean and Jerk, 70/53 (2-4-6-8-10-12…) 4 Sandbag Step-overs after each round, 100/75Read More

Deadlift 3-3-3 Then…… Super Doug-AMRAP 15 Minutes 3 Deadlift 275/183 3 Muscle Ups 3 Strict HSPURead More