Front squat 4 Rep Max Then 2×4@90% Then…. 50 Barbell Lunges 95/63 40/30 Cal Bike 30 C2B Pullups 20 Burpees Over Bar   10 Wall ClimbsRead More

::OLYMPIC LIFTING:: No Feet Snatch: 5-10 min warm-up Then... -Snatch: 3-3-2-2-1-1-1 -1 Power Clean + 2 Front Squats + 1 Jerk: Work a heavy ::ENDURANCE:: – AMRAP 35 1000m Run 1 Legless Rope Climb 80 Double Unders 1 Legless Rope Climb 60 SA DB Cleans (from floor) 1 Legless Rope Climb 40 Wall Ball Shots,...Read More

Bardtopian Saturday 15 Minutes to a Heavy Deadlift Then…. AMRAP 18 Minutes  5 Deadlifts 315/233 10 Strict HSPU 15Toes to BarRead More

Wacky Wiser Partner Friday 0:00 – 10:00 (10 min emom) 1 Snatch (high Hip) + 1 Snatch (hang) + 1 Snatch (low hang) 12:00 – 30:00 (18 min AMRAP) 500m Row/400m Run 30 Synchronized KB Snatches, 53/35 15 Synchronized Hurdle Jumps, 24/20 30:00 – 35:00 (5 min AMRAP) Max Box Step-Overs, 53’s/35’s (split reps anyway)Read More

Topsy Complete as many rounds and reps as possible in 25 minutes of:3 ring muscle-ups8 thrusters 115/7317-calorie row McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy,...Read More

A. Incline Bench 3×8 B. Burnout Pec Flys x3  Then…. 3 Rounds 400m Run 20 Burpees 15/12 Cal BikeRead More

EMOM 10 3 Hang Cleans (High hip / Hang / Low – below knee) Then…. “Step n’ Spin” – 50-40-30-20-10 Situps Double Unders Walking Lunge Steps Double UndersRead More

Front Squat 6 Rep Max Then 2×6 @90-93% Then…. Complete as many rounds and reps as possible in 10 minutes of: 12 dumbbell deadlifts  9 dumbbell hang power cleans 6 dumbbell shoulder-to-overheads *alternate arms each round so each full round is done on one arm, and unbroken.  Use a heavy dumbbell and post load in...Read More

Olympic Lifting -Every 2 minutes for 12 minutes: 1 Power Snatch + 3 OHS -Hang Squat Clean: 3-3-2-2-1-1-1 Endurance 17 MIN AMRAP (OUTSIDE) 100M SA Farmers Carry, 70/53 12 KB Swings Run Ladder: 200m run, 300m run, 400m Run, ….. 17 MIN AMRAP (INSIDE) Spinning Cindy Ladder: 1 round of cindy = 5 pullups/10 pushups/15...Read More

AMRAP 30 Minutes  1 LEGLESS Rope Climb 15’/12’ 2 Bodyweight Clean and Jerks 30 Wall Balls  400m Run  500m Row Read More