AdamBrown -Hero WOD 2 Rounds 24 Deadlifts, 295lb/203lb 24 Box Jumps, 24/20 24 Wall Ball Shots, 20/14 24 Bench Press, 195lb/123lb 24 Box Jumps 24 Wall Ball Shots 24 Cleans, 145lb/103lbRead More

WWPF 11 Min AMRAP 100 GHD Sit-ups (split reps anyway) *Max Synchronized Toes 2 Bar in remaining time 11 Min AMRAP 75/60 Cal Bike (split calories anyway) *Max Synchronized Burpees in remaining time 11 Min AMRAP 50 Devils Press, 50’s/35’s (split reps anyway) *Max Synchronized OH DB lunges in remaining timeRead More

Clean 1-1-1 Then….. Crossfit Semifinals 2022 WOD and Crossfit Regionals 2014 WOD 10 Rounds 1 Legless Rope Climb 15′ 50m RunRead More

Deadlift (wk1): 15 Min to establish a technical 1RM (Trap bar or Sumo are options) Then… 3 Rounds 400m Run 21 Box Jumps 15 Deadlifts, 225/153 (or 55% of 1RM) 9 Burpees over BarRead More

Snatch 1-1-1 Then…… Jay Reischer’s 39th Birthday WOD AMRAP 15 Minutes 1 Snatch @80% 3 Bar Muscle Ups 5 HSPURead More

Front Squat: Test 1 RM (wk 1) Then… The Mark Janus 21-15-9 Hang Power Clean Front Squat Jerk *135/93Read More

Olympic Lifting Clean Pull + High Hang Clean (70-80%/1+2 x 2 sets 85%+/1+1×3 Sets Power Snatch EMOM 3-3-3-2-2-2-1-1-1-1 ENDURANCE AMRAP 12 Minutes Sprint 100m Walk/jog 100m AMRAP 12 Minutes 15 Burpees 15 Box Jumps 200m Run AMRAP 12 Minutes 20 Cal Ski 40 Sit Ups 60 Double UndersRead More

5 Rounds AMRAP 5 Minutes 400m Run Max Rounds Cindy in the remaining time Rest 2 Minutes between roundsRead More

100 Double Unders (Switch Every 50 Reps) 50 DB Cleans 50’s/35’s 12 Alt Rope Climbs 400m Relay 200 Double Unders (Switch Every 50 Reps) 50 DB S2OH 10 Alt Rope Climbs 400m Run Relay 300 Double Unders (Switch E 50 Reps) 50 DB C and J 8 Alt Rope Climbs 400m RelayRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then……. Hang Isa-Beth 21-15-9 Hang Snatch 115/83 Ring DipRead More