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

Back Squat (wk 4): 3RM 3 x 3 @ 90% Then… 21-15-9 Power Clean, 135/93 Box Jump, 24/20 Plyo Push-upRead More

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: In Any Order: 12 Minute Run or Row 12 Minute AMRAP 10 SA KB Floor Press per Arm 15 KB Taters 20 SA KB Push Press (10/arm) 12 Minute AMRAP 20 Plate Ground to OH 45/25 20 Burpees onto...Read More

Strict Press or Floor Press 1 RM Then…… Every 5 Minutes for 4 Rounds 20 Wall Balls 15 Devil Press (2 DB) 50s/35s 15/10 Cal Assault BikeRead More