Wacky Wiser Partner Friday 30 Alt Sandbag Ground 2 Over Shoulder, 100/75 50 Alt Back Squats (partner hold back rack), 135/93 100 DU (1 person works at a time/Mix Anyway) 30 Alt Sandbag Ground 2 Over Shoulder 40 Alt Back Squats, 165/113 200 DU (1 person works at a time/Mix Anyway) 30 Alt Sandbag Ground...Read More

Power Clean 1-1-1 Then….. 3 Rounds 400m Run 7 Power Cleans 205/113 20 Plyo PushupsRead More

RDL: 3 x 6/leg Skull Crushers: 3 x 10+ Then… 4 Rounds of 3 Min AMRAP’s 21 Push Press, 95/63 15 T2B Max Cal Bike or Ski in remaining time Rest 2 Minutes Virtual 6am/4pm Bicep Curls: 3 x max effort SA Highpulls: 3 x 10 Then… 4 Rounds of 3 min AMRAP’s 21 DB...Read More

EMOM 10 Minutes 1 Snatch first pull with 2 sec pause 1 Snatch Pull 1 Snatch Then…… Crossfit Open Workout 17.1 10-20-30-40-50 DB Snatch, alt 50/35 *15 Burpee Box Jump Over after each roundRead More

Front Squat: 1-1-1 (heavy) Then… 5 Rounds 6 Ring MU or 12 Pull-ups 7 Front squats, 185/123Read More

8am- Virtual Yoga with Brantlee 9am- Weightlifting technique with Amie 10:15 am-Endurance with Amie Endurance WOD: Pick 1 of 2 workouts: Can break into rounds 1 Mile Run or Row 50 Handstand Pushups 100 Pistols 150 Pullups 1 Mile Run or Row OR…….. 1 Mile Run or Row 100 Pushups 200 Sit Ups 250 Air...Read More

Bulgarian Split Squats: 3 x 10 *use double Kb, double Db or barbell Then…… 7 min Ladder (3-6-9-12….)Thruster, 95/63 Box Jump, 24/20 Then… 7 min ladder (3-6-9-12…) SDHP, 95/63 Burpee over barRead More

WWPF 80 Kb Snatches, 53/35 (Partner holds SA OH Carry, 53/35) 20 Synchronized Strict Pull-ups (Partner Hangs) 50/40 Cal Bike 60 Kb Snatches (Partner holds SA OH carry, 53/35) 15 Synchronized Strict Pull-ups 50/40 Cal Bike 40 Kb Snatches (Partner holds OH carry, 53/35) 10 Synchronized Strict Pull-ups (Partner Hangs) 50/40 Cal Bike 20 Kb...Read More

EMOM 10 Minutes 1 Clean First Pull with 2 second pause 1 Clean Pull 1 Clean Then……… 2 Rounds 20 Power Clean 185/123 20 Sandbag Squats (Bear Hug) 100/75 20 HSPU Cash out: 1 More of each movement to make 41Read More

Step-ups: 3 x 8 / leg Bicep Curls: 60 Reps (split anyway) Then… 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break————- 3 MIN AMRAP 30 DB Push Press, 50’s/35’s Max Double Unders —————–2 min break————— 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break—————– 3 MIN AMRAP 30...Read More