Hang Snatch 3-3-3   Then:   12 Strict Hand Stand Push Up 30 Double Unders 3 Hang Snatch (135/93 – Power or Full)   9 Strict Hand Stand Push Up 30 Double Unders 6 Hang Snatch   6 Strict Hand Stand Push Up 30 Double Unders 9 Hang Snatch   3 Strict Hand Stand Push...Read More

Bench Press: 5-5-5   Single Leg RDL: 8-8-8 (each leg), use KB’s or DB’s   Then…   AMRAP 15 minutes   21 Deadlifts, 155/103   15 S2OH, 155/103   9 Ring Muscle Ups Swole and Flexy  Read More

Hang Clean 3-3-3 Then.. 20 Front Rack Lunges 115/83 15 Strict Pullups 20 Front Rack Lunges 155/103 12 Strict Pullups 20 Front Rack Lunges 185/133 9 Strict Pullups Happy birthday to Danielle!Read More

Front Squats : 3 x 3 (3 sec pause each rep)   50 – 30 – 10 reps for time of:   Burpees   V-ups  Read More

11AM Endurance WOD   Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings   *Run 400 Meters after each excercise.   Post Your stuff to ZEN and Comments:Read More

Press 1-1-1   Then   Angie:   For Time Complete: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats   25 Min Cap   Post Loads and Times to ZEN and Comments:  Read More

WWPF   AMRAP 23 Minutes   10 Hang Power Cleans, 185/123 (1 bar/mix anyway)   20 Synchronized Wall Ball Shots   10  Wall Climbs (mix anyway)   15 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   20 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall...Read More

Power Snatch 3-3-3   Then   3 Rounds   30 Box Jumps 15 Power Snatch 135/95 20 Pullups   Post Loads and Times to ZEN and Comments:  Read More

Bulgarian Split Squats: 3 x 8 reps (each leg) Strict Chin-ups:  3 x M.E. Then… For Time: 1000m Row 50 Target Burpees 30 Shoulder 2 OH, 135/93 10 Ring MURead More

15 Minutes to a heavy clean Then… Crossfit Open WOD 16.2 (kind of) As far as possible in 20 Minutes 25 Toes to Bar 50 Double Unders 15 Squat Cleans 135/83 25 Toes to Bar 50 Double Unders 13 Squat Cleans 185/113 25 Toes to Bar 50 Double Unders 11 Squat Cleans 225/143 25 Toes to...Read More