WWPF – Running Clock 0:00 – 10:00 Build to a 5 Rep Hang Snatch 12:00 – 30:00 (18 Min AMRAP) 30 Synchronized KB Snatches, 53/35 200m Run Relay (each runs 200m) 30 KB Step-overs, 53’s / 35’s (mix reps anyway) / 20″ box 200m Run Relay 30:00 – 36:00 (6 Min AMRAP) Max Muscle-ups OR...Read More

As Much Distance as Possible in 10 Minutes Farmer Carry Sled Pull Combination (2kb) Sled weight 90#/45# 10 Minute AB Circuit 15 GHD Sit Ups 15 Leg Raises 15 Turkish Sit Ups AMRAP 10 Minutes 5 Strict C2B Pullups 10 Ring Pushups 15 Sand Bag Squats 100/75Read More

Barbell Glute Bridge Work up to a heavy 8 Rep (1-2 sec pause at top) Then… 15 MIN AMRAP 30 DU 21 Shoulder 2 OH, 135/93 60 DU 15 Shoulder 2 OH 90 DU 9 Shoulder 2 OH 120 DU 3 Shoulder 2 OH Max DURead More

5 Rep Max Hang Clean Then…… Rinse and Repeat(ish)-From the 2022 Crossfit Games Every 2 Minutes for as long as possible: Ski or Row 10/8 Cal 8 Burpees *Increase Burpees by 2 reps every round until you cannot complete in 2 minutes*Read More

Overhead Squat (wk 4): 3 x 8 Then… 3 Rounds 400m Run 50 SA OH Lunges, 50/35 25 Pull-upsRead More

Olympic Lifting 2 Low Hang Snatch Pulls + 1 Low hang Snatch Jerk: Pause in dip and catch: 5 x 1 Endurance OUTDOOR – 18 MIN AMRAP 30 Jumping Squats 200m Run 100m Sandbag Carry INDOOR – 18 MIN AMRAP 30 Suitcase Deadlifts 200m Ski or Row 10 Burpee Box Jumps, 24/20Read More

Deadlift 1-1-1 Then…… Donkey Kong 21-15-9 Wall Balls KB Swings 70/53 Burpees Box Jumps 30/24 *Scale Monkey Bars After Each Movement*Read More

WWPF 0:00 – 13:00 Work up to a heavy hang Snatch 15:00 – 30:00 – 15 Min ladder 10/10 DU relay 10 Alt Hang Squat Snatches, 115/83 20/20 DU Relay 10 Alt Hang Squat Snatches 30/30 DU Relay 10 Alt Hang Squat Snatches 40/40 DU Relay *Keep Increasing DU by 10 Reps until time runs...Read More

Filthiest Fifty-In Any Order 50 DB Bench Press (2DB) 50 GHD Sit Ups 50 DB Push Press (2 DB) 50 T2B 50 DB Lunges (2 DB) 50 Ring Push Ups 50 DB Step Ups (2DB) 50/35 Cal Bike 50 DB Squats (2DB) 50 BurpeesRead More

Barbell Glute Bridge 3 x 10 @ 85-90% from last week *3 sec pause each rep + max hold on 10th rep Then… 3 Rounds 500m Row or Ski 30 KB Swings, 70/53 15 HSPURead More