Strict Press 1 RM Then…… AMRAP 20 Minutes 400m Run or 1.0 km Echo/0.6mile Assault Bike 20 Perfect Pushups 40 Sit Ups or 20 GHD Sit UpsRead More

10 Min EMOM 1 Snatch + 2 OHS Then… “Happy Birthday Day Selena” – 2 Rounds For Time 29 Cal Row or Ski 15 Power Snatches, 115/73 15 C2B Pullups 29 Cal Row or Ski 14 OHS, 115/73 14 BMURead More

Pause Front Squat: 3 x 2 (5 sec pause @ 88-90%) Then…. 15 MIN AMRAP 5 Dips 10 Front Squats, 135/93 15 Box Jump Overs, 24″/20″Read More

Olympic Lifting -Work to a Heavy Snatch Complex: Snatch Pull + Snatch + Hang Snatch -Work to a Heavy Clean & Jerk Complex: Clean Pull + Clean + Jerk Endurance —–13 Min AMRAP—– 30 Jumping Squats, 45/33 20 Drag Rope DU 10 Burpees over Bar —–13 Min AMRAP—– 40/30 Cal Ski 20 Toes 2 Rings...Read More

Choose a Hero: Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 or…… DT AMRAP with Cardio AMRAP 20 Minutes 12 Deadlifts 155/103 9 Hang Power Cleans 6 Jerks 1/2 Mile Bike or…… Hansen AMRAP AMRAP 20 Minutes 30 KB Swings 70/53 30 Burpees 30 GHD Situps or Weighted Sit...Read More

WWPF – Running Clock 0:00 – 10:00 (partner snatch EMOM / YGIG in same min) 5 Burpees over Bar + 1 Snatch 12:00 – 30:00 (18 Min AMRAP) 42 Snatches (Mix Anyway), 95/63 30 Weighted Push-ups, 55/35 18 C2B Pull-ups (partner hangs) 30:00 – 34:00 (4 Min AMRAP) Max Synchronized Devils Press, 50/35Read More

AMRAP 35 Minutes 5 Rope Climbs 15′ 200m Row or Ski 40 Toes to Bar 200m Run or Ski 100′ Sandbag Carry + 25 Sandbag Squats-Heavy 200m Run or Ski 100 Double Unders 200m Run or SkiRead More

a. Bent Over Row 3×3 b. Strict Press 3×3 Then… Crossfit Open WOD 17.4 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 Handstand PushupsRead More

Front Squat (wk 4): 3×3 with 3 second pause in each @ 88% Then… For Time 60 Alt Pistols 30 Hang Cleans, 155/113 15 Bar MURead More

Happy New Year! We wanted to take a minute and thank each of you for a wonderful 2023. We couldn’t do it without the best members ever! We are really blessed to have you all. We look forward to a great 2024 full of health, good times, and PRs! New Year, New WOD! 2024m Row/Ski/Run...Read More