5 Rounds-5 Minutes, 2 Minute rest between Double Unders  Sit-ups Max reps Clean and jerks with remaining time 185/133 Double unders and sit-ups follow Annie Rep scheme So 1st interval is 50 Doubles and 50 Situps Second interval is 40 and 40 Then 30, then 20, then 10Read More

WWPF “Leftovers” 3 Rounds 30 Synchronized Wall Ball Shots, 20/14 20 Deadlifts, 255/183 (mix reps anyway) 10 Alt Rope Climbs 2 Rounds 1000m Ski (Switch EMOM) 50 Sandbag Ground 2 Shoulder (not over shoulder), 100/75 1 Round 50 Synchronized PistolsRead More

Foose’s Apertif 40 KB Deadlifts 70s/53s, then 200m Farmer Carry (2 Minute Hold if raining) Bardwell’s Hors D’oevres 30 Burpee Pullups or 15 Bar Muscle Ups Wiser’s Entree 4 Rounds 15 DB Thrusters (2 DB) 20 DB Box Step Ups (2 DB) Jenny’s Palate Cleanser 4 Rounds 15 Plate G2OH 45/25 20 OH Plate Lunges 45/25...Read More

EMOM 15 Minutes -Switch movements each minute 4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm, Alt Cash out: Burn out Bench Press 70% of part 1 for as many reps as possible  Then…. Grace 30 Clean and Jerks for time 135/93Read More

15 Min to work to a heavy complex: 1 Snatch + 2 OHS Then… “Super Jackie” – For Time 1000m Row or Ski 30 Snatches, 135/93 15 Ring Muscle UpsRead More

EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. Happy birthday to Ron...Read More

Olympic Lifting -2 Cleans + 1 Jerk: work to a heavy Then….Work on your weakness: -Snatch Grip RDL: 3 x 5 Or – Snatch Balance: 3 x 2 Endurance – Happy Birthday Ben! AMRAP 16 11 Burpee Box Jumps 24 Box Step-up and Overs, 50/35 95 Double Unders AMRAP 16 11 Cal Bike 24 KB...Read More

In Any Order : AMRAP 10 Minutes  10 Sandbag Deadlift 10 Sandbag Squat 100m Sandbag Carry AMRAP 10 Minutes  1 Snatch Pull + 2 Hang Snatch 155/103 3 Pullovers (Scale 9 knees to elbow) or Ring Muscle Ups 5 Wall Climbs AMRAP 10 Minutes  Ski or Bike AFAPRead More

WWPF: HBD Emily! 30 MIN AMRAP 30 Cal Bike (Mix Cal Anyway) 30/30 Drag Rope DU RELAY 22 Deadlift, 275/203 30/30 Drag Rope DU Relay 8 Synchronized BMU 30/30 Drag Rope DU RelayRead More

AMRAP 35 Minutes -Wear a ruck or vest 30/20 100 Squats to med ball  2 Rope Climbs 15’ 50/40 Cal Row  2 Rope Climbs 800m Ruck Run 2 Rope Climbs Cash out: 100 Sit-ups for time (no ruck)Read More