Strict Press 4×4 then drop weight 10-15% for 2xME Then….. AMRAP 18 Minutes 15 Cal Ski or 300m Run 30 Ring Dips 15 Cal Ski or 300m Run 20 Strict Pullups 15 Cal Ski or 300m Run 10 Ring Muscle UpsRead More

Snatch 1-1-1 Then…… 150 Air Squats 5 Snatch 135/93 100 Sit Ups 5 Snatch 75 Perfect Push Ups 5 Snatch 50/35 Cal Bike 5 Snatch (Do them right, Ara Aposhian)Read More

Back Squat (wk5) Every 90s back squat 5 x 2@90-93% Then, 1 x :15s hold @130-140% 3 Rounds 400m Run 21 Pull-ups 12 SA Devils Press, 50/35Read More

Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 @85%+ -Clean & Jerk: Build to a heavy -Pick Your accessory: Bulgarian Split Squat or Single Leg RDL: 3 x 8 reps Endurance 12 Min AMRAP 30 Alt Kb Swings, 53/35 20 Box Step-overs, 53/35 (24/20) 10 Burpees 12 Min AMRAP 100m Sprint 100m Walk...Read More

15 Minutes to a Front Squat Heavy Single Then…….From Crossfit Main Site Five 3-minute rounds of:10 front squats 185/12310 box jumps 36″/30″Row or Ski for max calories *2 Minute Break between each roundRead More

Partner Girl WOD Friday AMRAP 30 Minutes Fran 45 Thrusters 95/63 45 Pullups *400m Run Relay Nasty Girls 150 Air Squats 21 Ring Muscle Ups 30 Hang Power Cleans 135/93 *400m Run Relay Annie 150 Double Unders 150 Sit Ups *400m Run RelayRead More

10 Min EMOM 6 Burpees Over Bar + 1 Snatch (heavy) FOR TIME 50 Power Snatches, 75/53 40 Wall Ball Shots, 20/14 30 OH Barbell lunges, 75/53 20 Burpees Over Bar 10 BMURead More

Strict Press 3×6 (pause in bottom) Then, 2 sets ME Reps with DBs (looking for 8-12 rep range) Then……. 800m Row or Run or Ski 5 Rope Climbs 15′ 25 Bench Press 185/123 5 Rope Climbs 300m Farmer Carry 70s/53sRead More

EMOM 10 Min 20 DU + 1 Clean 5 Rounds 200m Run 50 Double Unders 300m Run 10 Power Clean, 135/83Read More

Every 90 seconds Back Squat 5×3 @88-90% Then, 1×30 second hold at 120-130% Then…… 3 Rounds 20 DB Snatch (Heavy) 20 Toes to BarRead More