Hang Snatch Heavy Single Then …….. Every 4 Minutes at 0:00, 4:00, 8:00 and 12:00 (Cut off each round is 3 minutes) 25/15 Cal Bike or Ski 20 Wall Balls 10 Hang Snatch 115/73Read More
Bulgarian Split Squats: 3 x 10 SA HighPulls: 3 x 10 Then.. AMRAP 10 Min 5 Deadlifts, 275/183 7 Strict HSPU (modify w/ Pike HSPU or DB OH Press) 9 Strict Ring Dips (Modify w/Assisted , Box dips, or Ring Pushups)Read More
This. Is. Jeopardy!!!- In honor of the life of Alex Trebek, who taught us all many great lessons throughout our lives 200m run 20 Floor Press 135/93 400m Run 40 Burpees Over Bar 600m Run 60 DB Snatch 50/35 800m Run 80 Sit Ups 1000m Run 100 Air Squats *Rowing option for those that don’t...Read More
10 Min EMOM 1 Bear Complex (Power Clean + Front Squat + S2OH + Back Squat + S2OH Then… 20 Min AMRAP21 Pullups 15 Kb Swings, 53/35 9 Front Squats, 135/93 *200m Weighted Run w/KB at the 5min, 10min and 15min MarkRead More
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
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
