WWPF 12 Min AMRAP 30 Power Snatches, 95/63, mix reps anyway 30 Toes 2 Rings (partner holds front plank) 12 Min AMRAP Max Devils Press, 50’s/35’s 2000m Row *Partners work at the same time but on different movements. When the row is complete, both partners may work at the same time to accumulate reps, each...Read More

AMRAP 35 Minutes 50 Cal Ski 50 Air Squats 50 GHD Situps/Windshield Wipers/Leg Raises 50 Air Squats 50 Burpees 50 Air Squats 100 Double Unders 50 Air SquatsRead More

45 Strict Pull-ups explosive pull, slow lower45 Dips explosive push, slow lower Partition Any Way Then….. Valentine’s Day WOD AMRAP 18 Minutes 2 Pullovers 14 Lateral Box Jump Over 24/20 24 KB Swings 70/53Read More

15 min to a heavy power clean then… 10-9-8-7-6-5-4-3-2-1 Power Cleans, 165/113 HSPURead More

Back Squat 8RM then 1×8 @90% Then….. AMRAP 15 Minutes 3 Burpee Muscle Ups 5 Back Squats 225/153 7 Cal BikeRead More

Olympic Lifting Snatch from blocks: 4 x 3 Clean and Jerk from blocks: 4 x 3 Endurance – HBD Mike DEE! 1 Round for Time 1000m Run 50 DB Snatches 800m Run 50 OH DB Walking Lunges 600m Run 50 Burpees 400m Run 50 Pullups 200m RunRead More

OHS 3-3-3 Then…. 4 Rounds 15 OHS 95/63 15 HSPU 400m RunRead More

WWPF – AMRAP 35 MIN 54 Deadlifts, 225/153 (mix anyway) 200m Run Relay (YGIG) 54 Burpee Box Jumps, 24/20 (mix anyway) 200m Run Relay 54 Toes 2 Bar (mix anyway/partner hangs) 200m Run RelayRead More

CFWC Triathlon Can be done straight through, or partitioned 3000m Row or Ski 2 Mile Run 150/100 Cal BikeRead More

5×5 Tempo Weighted Pullups (3sec up, 3 sec down) 5×8 Resistance Band Dips Then…. Crossfit Open 20.5-With a 20 Minute Cap Partitioned Any Way 40 Muscle Ups (Scaled =40 Pullups) 80 Cal Row 120 Wall BallsRead More