Press 3×5 @70% of last Week’s 1RM RDL 3×8 Increase Weight by 2% from last week.   Then   5 Rounds of: 30 Double Unders 7 Clean and Jerks 135/93 Post Loads and times to ZEN and Comments:Read More

The Lumberjack 2020 20 Deadlifts, 275/203 400m Run 20 KB Swings, 70/53 400m Run 20 OHS, 115/73 400 Run 20 Burpees 400m Run 20 Box Jumps, 24/20 400m Run 20 DB Squat Cleans, 50’s/35’s  Read More

15 Minutes to work up to a heavy complex of: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS *Can be done with clean variations for those with shoulder issues*  Read More

Back Squat 10 RM, then 2×10@90%   Then…   30 Muscle-ups for time or 60 burpees pullups for time for those without muscle-ups   How many veggies are you eating in a day? Below is a pic of a great starting point towards healthy eating goals.Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance WOD: In any order, can be broken up or done straight through 200 Air Squats 200 Double Unders 100 Ring Rows 75 Box Jump Over 24/20 50 KB Swings 53/35 Run 1 Mile/Row 2K, Bike 85/75 or...Read More

Bench Press: 3 x 5 @ 75-80%   Then…   4 Rounds 1 min max cal bike 1 min max box step-ups, 50/35 1 min max HR Push-ups 1 min max Sandbag ground 2 shoulder, 100/75 1 min rest  Read More

WWPF 50 Synchronized Wall Ball Shots, 20/14 50/50 DU Relay 40 Cleans (mix anyway), 135/83   40 Synchronized Wall Ball Shots 50/50 DU Relay 30 Cleans (mix anyway), 155/93   30 Synchronized Wall Ball Shots 50/50 DU Relay 20 Cleans (mix anyway), 185/123   20 Synchronized Wall Ball Shots 50/50 DU Relay 10 Cleans (mix...Read More

Press Find 1 RM   RDL 3×8 @ 55% of 1RM Deadlift   Then   12 Min AMRAP of: 9 Burpee over Bar 12 Push Press 115/73 15 Pullups   Post loads and Times to ZEN and comments:  Read More

12 DAYS OF CFWC   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 70/53, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups,...Read More

TWOW: 800, 600, 400, 200, 400, 600, 800m Runs.  Rest 1:1, RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both...Read More