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

Deadlift: Build to a heavy 5 Rep Then…. 3 Rounds For Time: 105 Double Unders 15 Deadlifts, 255/173 5 Pull-oversRead More

WWPF AMRAP 12 MIN Max Distance Sled Push (inside), 180 /135 *100/85 Cal Ski during *1 Partner pushes the sled while the other is skiing. Must Switch every 50′. Split Sled anyway once ski is completed. AMRAP 12 MIN 100m Farmers Carry Relay, 70’s/53’s 12 Synchronized HSPU AMRAP 12 MIN 4 Alt Rope Climbs Planking...Read More

Crossfit Open WOD 11.3 As Many Reps as Possible in 5 Minutes Clean (squat) and Jerk 165/108 (55+135/73) Then…… Crossfit Open 11.5 AMRAP 20 Minutes 5 Power Cleans 145/98 10 Toes to Bar 15 Wall BallsRead More