WWPF 0:00 – 18:00 (18 min AMRAP) 30 Cal Row (Mix Anyway) 20 Bench Press, 185/113 (mix reps anyway) 1 Legless Rope Climb EACH 20:00 – 38:00 (18 min AMRAP) 30 Deadlifts, 225/153 (mix anyway) 200m Run Relay (ski relay if rain) 10 Synchronized Bar Facing Burpees over BarRead More

AMRAP 10 Minutes 10/8 Cal Bike 50′ HS Walk or OH Carry AMRAP 10 Minutes 20 Deficit Lunges (2x45lb plates) 50 Double Unders AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Russian Twists 15 Leg RaisesRead More

10-9-8-7-6-5-4-3-2-1 For Quality, not for Time Strict Pullup Ring Dip *if easy for you, add weight Then….. 2 Rounds 500m Row 40 Wall Balls 2 Rounds 500m Ski 30 DB Thrusters 50s/35s (2DB)Read More

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