Bench Press: 4 RM Then, 1 x max reps @ 90% Weighted Pull-up: 3 x 3 @ 1 sec pause over bar Then… For Max Reps (complete in any order) 0:00-6:00 600m Run Max Sandbag G2OS, 100/75 6:00-12:00 600m Run Max Pistols 12:00-18:00 600m Run Max BurpeesRead More

Snatch 1-1-1 Then…… 30 OHS 95/63 30 Pullups 20 OHS 115/83 20 C2B Pullups 10 OHS 135/93 10 Ring Muscle UPs *Super RX with 30 Pullups/20 Bar Muscle Ups/10 Ring Muscle Ups*Read More

Back Squat: 3 x 4 Then… For Time 1000m Row 50 Box Jumps, 24/20 25 HSPU 50 KB Swings, 53/35 1000m SkiRead More

Weightlifting Technique with Jess: -3 Below Knee Snatch Pulls + 1 Below Knee Snatch 5×1 -Snatch Balance 3×3 -Snatch Grip RDL 3×5 @100% Endurance WOD Happy 44th to Mike Bradley!!! AMRAP 44 Minutes 44 Sit Ups 44 Wall Balls 44 Cal Row 44 Burpees 44 Box Step Ups 45/25 44 Pullups 44 Cal SkiRead More

12 Min AMRAP DB Floor Press Ladder: 3-6-9-12-15… 1 Rope Climb 12 Min AMRAP 30 Sit-ups or 15 GHD’s 15 Cyclists Squats, 70/53 12 Min AMRAP Flight Simulator DU: 5-10-15-20-25-30-35-40-45-50 and reverseRead More

AMRAP 30Minutes Partner Fran 45 Thrusters 95/63 45 Pullups Partner Elizabeth 45 Power Cleans 135/93 45 Ring Dips Partner Diane 45 Deadlifts 225/153 45 HSPU Partner Karen 150 Wall BallsRead More

EMOM 10 Min 3 T&G Power Snatches Then… 7 Rounds for Time 8 Power Snatches, 75/53 8/5 Cal Bike 8 Burpees Over Bar 8/5 Cal SkiRead More

Bench Press 6 RM Then 1xME at 90% Weighted Strict Pullup 3×1 Then…… Crossfit Main Site WOD AMRAP 12 Minutes-Do not put the kettlebell down 12 kettlebell swings 53/3512 kettlebell squats12 single-arm kettlebell push pressesRead More

10 Min EMOM 3 T&G Power Cleans (increase weight each minute) Then… 15 Min AMRAP 5 Power Cleans, 185/123 10 Box Jumps, 24/20 15 Wall Ball Shots, 20/14Read More

Back Squat 3×6 Then…… 5 Rounds 20 Pushups 20 Toes to Bar *Every 3 Minutes, perform 5 Back Squats 185/133. Squats to be taken from a rack* Squats start at 3 minute markRead More