Lynne With a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Toes to Ring *Run 400m, Row 500m, Bike 20/15 Cal or Ski 20/15 Cal after each round* Mat Fraser at the 2019 Crossfit Games doing Toes to Rings    Read More

WWPF 50/50 DU Relay 100 DB Snatches, 50/35 (switch as needed) 2/2 Legless Rope Climb relay   50/50 DU Relay 75 C2B Pull-ups (Switch as needed). 2/2legless rope climb relay   50/50 DU Relay 50 SandBag Ground 2 Over the shoulder, 100/75 2/2 legless rope climb relay   50/50 DU Relay 25 Hang Squat Cleans,...Read More

Back Squat 3-3-3   Then:   21 Power Snatch (135/93) 12 Pullups 400 Meter Run   21 Back Squat (135/93) 12 Pullups 400 Meter Run   21 Jerks (shoulder to OverHead 135/93) 12 Pullups 400 Meter Run   Post Loads and Times to ZEN and Comments:Read More

10 Min AMRAP- “Cardio Junkie” 200m Run 50 feet Burpee Broad Jump   10 Min Amrap  –  ” Full Body BodyBuilding” 10 Box Step Up, 24”/20” (45/25) 10 Weighted Push-ups, 45/25 10 Standing Bicep curls, 35’s/20’s   10 Min AMRAP – “MidLine Mania” (Retest) :20 L Sit :40 HandStand Hold 1:00 Plank, 45/25    ...Read More

EMOM 7 Minutes 2 Cleans 1 Jerk Then….. In Any Order, for Time: 20 Minute Cap 100 Wall Balls 10’/9′ 20/14 50/40 Cal Bike 20 Squat Clean 155/103 15 Muscle Up Mat FraserRead More

TWOW: 800, 600, 400, 200, 800, 600, 400, 200 Rest 1:1, RPE at 7 Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata Toes to Bar x...Read More

Barbell Reverse Lunge 3×8 Increase weight or deficit height   Then…   12 min EMOM 1st min dbl KB/DB Front Rack March 53’s/35’s 2nd min dbl KB/DB Russian Swing 3rd min Renegade Row  Read More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance: In Any Order: 1 Mile Run 200 Double Unders 70/50 Cal Bike 70/50 Cal Ski Erg 2000m Row 50 BurpeesRead More

Push Press   3-3-3   Then:   21-18-15-12-9-6-3-1 reps of:   Power Clean (95/63) Push Press (95/63) Box Jumps   Post Loads and Times to ZEN and Comments:  Read More

WWPF 50 OHS Squats, 95/63 (mix reps anyway) 100m Farmers Carry Relay , 70’s/53’s (both do 100m) 50 Toes 2 Bar (partner hangs) 100m Farmers Carry Relay   40 Front Squats, 155/103(mix reps anyway) 100m Farmers Carry Relay 40 C2B Pull-ups (partner hangs) 100m Farmers Carry Relay   30 Back Squats, 185/123 (mix reps anyway)...Read More