WWPF   50  Pull-ups (mix anyway/partner hangs) 50 OHS, 95/63 50 Weighted Push-ups, 45/25   30 C2B Pull-ups (Switch every 5 reps/partner hangs) 50 Front Squats, 135/103 30 Weighted Push-ups, 45/25   10 Synchronized Strict Pull-ups, 45/25 50 Back Squats, 185/123 10 Weighted Push-ups, 45/25      Read More

Snatch 2-2-2   Then:   3 Snatch 135/93 3 Box Jumps 24/20 6 Snatch 6 Box Jumps 9 Snatch 9 box Jumps 12 Snatch 12 Box jumps 15 Snatch 15 box jumps   Post Loads and Times to ZEN and Comments:    Read More

Press: 2RM 2 x M.E. burn out sets using DB’s (8-12 reps)   Then…   AMRAP 13 Minutes 45 Deadlift, 225/153 90 Double Unders 45 Toes 2 Bar 90 Double Unders   OR  NUTRITION IS 70% OF THE GAMERead More

TWOW-Track workout of week-To be done on rest day as active rest 800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed by EMOM 10minutes 100m Sprints Skill WOW(workout of the week): 30 Strict HSPU UBAP (unbroken as possible) if this is easy, add 45lb plate deficit Tabata C2b/T2b alternating rounds for...Read More

15 Minutes to a Heavy Clean and Jerk   Then…. In any order   AMRAP 5 Minutes 200m Run 5 Ring Muscle Ups *3 Minute Break* AMRAP 5 Minutes 9 HSPU 6 Burpees Over Bar 3 Clean and Jerks 185/133 *3 Minute Break* AMRAP 5 Minutes 15/10 Cal Bike 15 Thrusters 95/63    Read More

Front Squat: 3 x 3 (pause 1 & 3)   Then …   10 Min AMRAP 16 Bulgarian Split Squats (8 each leg), 50’s / 35’s 50′ Farmers Carry, 50’s / 35’s 12 Weighted Sit-ups, 50/35’s  Read More

Crossfit Triathlon 2 Mile Run 200 Double Unders 2000m Row  Read More

2018 Crossfit Regional Event 5 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike 50 dumbbell box step-overs 70/50 24/20 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge 30 Minute CapRead More

WWPF 0:00 – 13:00 Back Squat: 3RM   15:00 – 23:00 8 min AMRAP: Max Distance Prowler Push, 90/45 (Switch every 100m)   25:00 – 33:00 8 Min AMRAP Ladder 3 Synchronized T2B: 12 DB Thrusters, 50/35 (Switch every 6 reps) 6 Synchronized T2B 12 DB Thrusters 9 Synchronized T2B 12 DB Thrusters *Continue working...Read More

Power Snatch 3-3-2-2-1-1-1   Then:   15 Min Amrap of:   10 Dumbbell Snatch 50/35 21 Double Unders 10 Pushups 21 squats   Post Loads and Times to ZEN and Comments:  Read More