Hang Snatch: 1-1-1 Then… WWPF – 20 Min AMRAP 400m Synchronized Run 30 Alt Hang Snatch, 95/63 20 HSPU (partner holds HS) 10 Synchronized Strict Pull-upsRead More

Happy 53rd Birthday to Ara!!!! 15 Minutes to a Heavy Bench Press Then….. 53 Wall Balls 5 Bar Muscle Ups 53 Hand Release Pushups 5 Bar Muscle Ups 53 Box Jumps 5 Bar Muscle Ups 53 Burpees 5 Bar Muscle Ups Cash Out: 100 Situps (complain the whole time) Sit up time not includedRead More

Deadlift: 3 x 8 @ 75-80% (3 sec eccentric) Dips: 3 x max reps (3 sec eccentric) Then, For Time: 21-15-9-6-3 Toes 2 Bar Push-Press, 95/53 Cal BikeRead More

Hang Clean 1-1-1 Then……. Rinse and Repeatish Remix Remix-From the 2022 Crossfit Games Every 2 Minutes for as long as possible: Ski or Row 10/8 Cal *6 Hang Squat Cleans 115/73 *Increase hang squat cleans by 2 reps each roundRead More

Pause Front Squat: 3 x 3 @ 85-88% Then…. 22.1 Open WOD 15 Min AMRAP 3 Wall Walks 12 DB Snatches, 50/35 15 Box Jumps overs, 24″/20″ *Masters + (Men 35lb/20lb / 24″/20″)Read More

OLYMPIC LIFITNG -2 Clean + 1 Jerk: 5 x 1 @ 80+% -Snatch Grip RDL: 4 x 8 -Overhead Squat: 4 x 4 ENDURANCE 16 Min AMRAP Cash In: 50 KB Swings, 70/53 Then, AMRAP 21 SDHP, 70/53 15 T2Rings 9 Burpees over KB 16 Min AMRAP Cash In: 50/40 Cal Bike 21 Wall Ball...Read More

In Any Order: AMRAP 10 Minutes-2 DBs 10 DB Floor Press 10 DB Push Press 10 DB Front Squat AMRAP 10 Minutes 15/10 Cal Bike 15/10 Cal Ski 15 Burpees AMRAP 10 Minutes 15 GHD Situps 15 Leg Raises 15 Turkish Sit UpsRead More

AMRAP 32 Minutes 40 Bar Muscle Ups (Scale with Pullups) 83/83 Double Under Relay 40 Cal Ski 83/83 Double Under Relay 40 Sandbag Box Step Ups 83/83 Double Under Relay 40 Ring Muscle Ups (Scale with Burpee Ring Pullups) 83/83 Double Under RelayRead More

EOMOM 14 Minutes Odd Minutes: 45s HS Hold Even Minutes: Clean and Jerk (Increase every minute) Then…… 5 Rounds 10 Thrusters 135/93 10 HSPURead More

Deadlift: 4 x 4 @ 85-90% (3 sec eccentric) Dips: 4 x 8 (3 sec eccentric. Add weight if possible) THEN…. 4 Rounds For Max Reps 1 min Sandbag Ground 2 OS, 100/75 1 min DB Push Press, 50’s/35’s 1 min Rope Climbs 1 min Box Jumps, 24/20Read More