Bench Press: 10-10-10 Strict Pull-ups: 5-5-5 *add wt if needed Then… 20 min Cap 3 Rounds 30 Double Unders 20 KB Swings, 53/35 10 HSPU 2 Rounds 45 Double Unders 30 SA KB Swings 15 HSPU 1 Round 90 Double Unders 60 Russian KB Swings 30 Wt Push-ups, 45/25Read More

Power Snatch 2-2-2 Then…….. Open Workout 14.4 Remix 18 Minute Cap: 60 Cal Row or 800m Run 50 Toes to Bar 40 Med Ball Cleans 30 Power Snatch 115/83 20 Muscle Ups (any kind)Read More

Front Squat: Test 1 RM Then… For Max Reps 3 min max deadlifts, 155/113 1 min rest 3 min max hang squat cleans, 135/93 1 min rest 3 min max S2OH, 115/73Read More

Reminder: Yoga with Brantlee has moved to 4:30pm 9am: Weightlifting Technique 10:15am: Endurance WOD Endurance WOD: In Any Order 12 Minute Repeat Intervals: Sprint 400m, jog 200m 12 Minute AMRAP 20 Burpee Plate Ground to OH 45/25 20 OH Plate Lunges 200m OH Plate Carry AMRAP 12 Minutes 20 Supine Ring Rows 30 Russian Swings...Read More

Sprint Intervals with TJ 5 Rounds, 3 Minute AMRAPS-2 minute rest between rounds 10 DB Thrusters 50s/35s 15 DB Box Step Over 30 Double Unders Max Burpee Box Jump Over with Remaining TimeRead More

CrossFit Gymnastics 12 min AMRAP 4 Strict HSPU 6 Strict Pull-ups 8 Ring Dips Tabata-Building: 8 Rounds of 20 sec of work/ 10 sec of rest Cyclist Squats, 53/35 Bicep Curls (Bar, DB’s, or band option) Tricep Extension(Bar, Db’s, or band option) Mid-Line Mania 10 min AMRAP 10 T2B 20 Plate Sit-ups :30 Hollow Body...Read More

Power Clean 1-1-1 Then….. AMRAP 16 Minutes 5 Power Cleans 205/143 10 Cal Bike 5 Sandbag Over Shoulders 10 Burpees Over BarRead More

Bench Press: 3 x 10 or Floor Press: 3 x 10 Then… For Time: 15/12 Cal Bike 40 Deficit Reverse Lunge, 95/63 30 Deficit Push-ups 15/12 Cal Bike 30 Deficit Reverse Lunges 20 Deficit Push-ups 15/12 Cal Bike 20 Deficit Lunges 10 Deficit Push-upsRead More

EMOM 10 Minutes 1 Snatch First Pull with 2 Sec Pause 1 Snatch Pull 1 Snatch Then…… Crossfit Open WOD 20.5 In 20 Minutes, Partitioned Any Way, Get as Far as You Can: 40 Muscle Ups 80 Cal Row 120 Wall Balls 10’/9′ 20#/15#Read More

The Bear Complex 5 Rounds for Load Complete 7 unbroken sets of: 1 Power Clean 1 Front Squat 1 S2OH 1 Back Squat 1 S2OH *Rest 3-5 minutes between RoundsRead More