Olympic Lift Technique Class: The Total -1 RM Snatch -1 RM Clean and Jerk Endurance Class: AMRAP 12 Minutes 200m Run (RPE 7-8) 100m Walk Recovery AMRAP 12 Minutes 10 Burpees to Plate 15 Plate G2OH 20 Plate OH Lunges AMRAP 12 Minutes 5 Sandbag Ground to Shoulder (not over) 10 Sandbag Squats 100m Sandbag...Read More

10 Minutes of Pullover Practice Then….. From the 2023 Crossfit Games-Age Group Endure The Colosseum 50-calorie Ski Erg50-calorie Bike75 double-unders50-calorie Ski Erg50-calorie Bike75 double-undersRead More

WWPF AMRAP 35 MIN 150 Wall Ball Shots, 20/14 150 Kb Swings, 70/53 *partners work at the same time but on different movements 200m Med Ball Run Relay (both do 200m), 20/14 100m SA Farmers Carry Relay (Both do 100m), 70/53 150 Med Ball Situps, 20/14 150 Walking Lunges, 70/53 *partners work at the same...Read More

EMOM 10 Minutes 1 Snatch + 2 OHS Then….. 5 Rounds 20 Lateral Box Jumps 24/20 15 OHS 75/53 10 HSPURead More

RDL: 3 x 10 Strict Pull-up: Find 1RM 5 Min AMRAP 800m Run Max Chin over Bar Pullups REST 2 MIN 5 Min AMRAP 600m Run Max Chest 2 Bar Pull-ups REST 2 MIN 5 Min AMRAP 400m Run Max Muscle-upsRead More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then…… With a 20 Minute Clock 200m Sled Push-110/70 80 SA DB Hang Clean and Jerk-Heavy 50/40 Cal Ski Max Distance Handstand Walk or Max Time HS Hold or Plank HoldRead More

Front Squat: 1 Rep Max Then… 12 Min AMRAP 12 Front Squats, 135/93 12 Ring Dips 12/10 Cal BikeRead More

Olympic Lifting -Snatch w/ pause 2″ from floor: 5 x 1 -Clean + Front Squat: 5 x 1 Endurance For Time: 1600m Run 300 Double Unders 130 DB Hang Snatches, 50/35 60 Toes 2 Rings 12 Rope Climbs RX+: Do straight throughRead More

Choose a Hero: Zachary Tellier 10 Burpees 10 Burpees25 Push-Ups 10 Burpees25 Push-Ups50 Lunges 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats Or……. The Payne Train 300m Run5 Rounds of Cindy*300m Run4 Rounds of Cindy*300m Run3 Rounds of Cindy*300m Run2 Rounds of Cindy*300m Run1 Round of Cindy*300m Run *1 Round of...Read More

WWPF 0:00 – 10:00 Work to a heavy hang clean 12:00 – 30:00 (18 min AMRAP) 30 Sandbag Ground 2 Over Shoulder (mix anyway) 200m Sandbag Carry (Switch every 50m) 10 Muscle ups (5 per person) 31:00 – 36:00 (5 min AMRAP) Max Hang Cleans, 165/103Read More