EMOM 12 MIN Clean + Hang Clean + Jerk Then… FOR TIME 21 Hang Cleans, 135/93 30 Box Jumps, 24/20 15 Hang Cleans, 165/113 30 Box Jumps 9 Hang Cleans, 185/133 30 Box JumpsRead More

Front Squat: Test 1 RM Then….. Crossfit Open WOD 23.2 AMRAP 15 Minutes 5 Burpee Pullups 10 Shuttle Runs (1 rep equals 25ft up AND 25ft back) 20 touches *Add 5 Burpee Pullups each roundRead More

Olympic Lifting -Snatch from Blocks: 4 x 3 -Clean from Blocks: 4 x 3 Endurance 34 Min AMRAP – Happy Birthday Coach Jenny! 43 DB Hang Snatches 1 Rope Climb 43 DB Box Step-overs 1 Rope Climb 43 Burpees over DB 1 Rope Climb 43 DB Walking Lunges 1 Rope ClimbRead More

Choose A Hero….. “Whittman” 7 Rounds 15 KB Swings, 70/53 15 Power Cleans, 95/63 15 Box Jumps, 24/20 “DORK” 6 Rounds 60 DU 30 KB Swings, 70/53 15 Burpees “JACK” AMRAP 20 MIN 10 Push Press, 115/83 10 KB Swings, 70/53 10 Box Jumps, 24/20Read More

WWPF 42-30-18 Deadlift, 225/153 (mix anyway) Dip (partner holds ring support) Then… 30-20-10 Back Squat, 185/133 (mix anyway) C2B Pull-ups (Partner Hangs) Then… 21-15-9 Shoulder 2 OH, 135/93 (mix anyway) BMU (mix anyway)Read More

Happy Birthday to Coach TJ!! Heavy Clean 1-1-1 Then…. Tolbert Ann 50-40-30-20-10 Double Unders Pistols Sit UpsRead More

Bench Press 5-3-1 Then…… 10 Rounds 10/8 Cal Bike or Row 10 BurpeesRead More

Work to a heavy complex: 2 Snatch Pulls+ Snatch Then… 4 Rounds of 4 Min AMRAP’s (Rest 2 min between rounds and pick up where you left off) 12 Hang Power Snatches, 95/63 10/8 Cal Ski 4 Ring Muscle UpsRead More

Pause Front Squat Week 6: 3×2 With 5 second pause ~90% Then… MLK, Jr Day AMRAP 15 Minutes 1 Clean 185/133 15 Handstand Pushups 29 DB OH Lunges 50/35Read More

Olympic Lift Technique: -Snatch with Pause at Knee + Pause in Catch 5×1 -Clean with Pause at Knee + Jerk with Pause in Dip 5×1 Endurance WOD: Slumberjack 20-AMRAP 35 Minutes 20 KB Taters 400m Run 20 KB Snatch 400m Run 20 Burpees 400m Run 20 Strict Pullups 400m RunRead More