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

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