Olympic Lifting -2 Snatch Pulls + 1 Snatch: 5 x 1 @80%+ -Zombie Front Squats: 3 x 5 -Jerk w/ pause in catch: Work up to a heavy Endurance “Final Drive” – GO EAGLES 10 yard Line: 10 Wall Climbs 20 Yard Line: 20 DB C&J, 50/35 30 Yard Line: 30 Box Jump Overs, 24/20...Read More

10-15 Minutes HS Walk Practice Then…… Happy 50th Birthday to Rob Capone!! AMRAP 18 Minutes-not for maximal intensity 10 Trap Bar or Double KB Deadlifts 50s Trap Bar or Double KB Farmer Hold 20 Sandbag Squats 50s Sandbag Bear Hug Hold in Bottom of Squat 30 Weighted Sit Ups 50s Hollow Body HoldRead More

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