Wacky Wiser Partner Friday 0:00 – 12:00 Work to a heavy Hang Power Clean 12:00 – 28:00 (16 Min AMRAP) 30 Sandbag Ground 2 Shoulder, 100/75 (mix reps anyway) 20 Toes 2 Bar (partner hangs) 10 Alt Wall Walks 30:00 – 36:00 (6 MIN AMRAP) Max Distance Sandbag Carry or Firemans Carry w/partner *outside or...Read More

With a 35 Minute Clock: 50-40-30-20-10 Double Unders  Sit Ups Step Ups 24/20 *run or row 200m after each MOVEMENT (total of 3000m throughout the workout) *Max reps burpees and/or cal bike in remaining time Read More

Deadlift 1 RM Then…. AMRAP 15 Minutes  500m Row/400m Ski 10 HSPU (wall facing if you’re vicious) 1 Rope Climb 18’Read More

15 minutes to a heavy complex: 3 position snatch (High Hip + Hang + Floor) Then… For Time 30 Power Snatches, 115/73 20 Burpee Box Jumps, 24/20 10 Ring MURead More

Test: Back Squat 1RM Then… AMRAP 15 Minutes  20 Db Hang Clean 50/35 (one db) 20 DB Goblet Squat  20 T2B 400m Run/Ski or 0.5 mile bikeRead More

Olympic Lifting: -Power Snatch: 1 RM -On the Minute x 6: clean high pull + clean & jerk Endurance: AMRAP 17 MINUTES 300m SKi 15 SDHP, 70/53 Wall Walk Ladder: 2-4-6-8…..(increase wall walks by 2 each round) AMRAP 17 MINUTES 20/15 Cal Bike 12 Burpee Deadlifts, 50s/35’s Pull-up Ladder: 5-10-15-20…..(increase pullups by 5 each round)Read More

Bench Press 2RM Then…. Crossfit Open WOD 20.4-20 Minute Cap 30 box jumps 20/24 (step ups allowed) 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145...Read More

WWPF 0:00 – 16:00: EOMOM w/Partner (8 rounds each) 10/7 Cal Ski + 1 Snatch (increase weight as needed) 17:00 – 27:00 : 10 MIN AMRAP LADDER 5 synchro KB snatches + 25/25 DU Relay (scale up w/drag rope) 10 Synchro KB Snatches + 25/25 DU Relay 15 Synchro KB Snatches + 25/25 DU Relay...Read More

AMRAP 35 Minutes  50 Cal Row 50 Burpees 30 Cal Ski 30 Toes to Bar 20 Cal Bike 20 Muscle UpsRead More

EMOM 15 Minutes  3 Deadlifts-Heavy 5-10 Dips 45s HS Hold (freestanding or wall) Then…. AMRAP 15 Minutes  0.5 Mile Bike/400m Run 15 HSPU 30 DB OH Lunge 50/35Read More