EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest 2 Minutes between rounds Virtual WOD: 7am, 12 Noon, 6pm a. Cossack Squat to Strict Press 3×15-20 per side b. Chair Dip 3×15 (weighted if possible) Then….. AMRAP 14 Minutes...Read More

Fit4All-9am Crossfit Triathlon-Can be done straight through or broken up into rounds Row 3000m Run 2 Miles Bike 150/100 CalRead More

Back Squat: 5-5-5   Then…   5 Rounds for Time (20 min cap) 8 Chest 2 Bar Pull-ups 12 Deadlifts, 185/123 16 Wall Ball Shots, 20/14 200m Med Ball Run, 20/14   Virtual (6am/4pm) Single Leg RDL: 3 x 10-15 Tempo Push-ups: 3 x Max (3 sec neg, 1 sec pause)   Then…   3...Read More

AMRAP 35 minutes-Movements can be done in any order every round 800m Run 100 Double Unders 100 Lunges 50 Jumping Jacks 50 Pushups *Must Bike 100/70 Cal (can be broken into sets) at some point during workout Happy birthday to endurance regular, Trish!!  Read More

Front Squat: 5-5-5   Then…   FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups   300m Run 21 Kb Swings 15 Burpee Pull-ups   200m Run 21 Kb Swings 9 Burpee Pull-ups   Virtual 9am Bulgarian Split Squat:3 x 10-15 1/2 Kneeling SA High Pulls: 3 x 10-15   Then…   For...Read More

12 min AMRAP 6 Strict Pull-ups 12 Alt SA DB Hang Squat Cleans, 50/35 18 Lateral Box Step-overs, 50/35   ——-Rest 2 minutes———-   12 min AMRAP 6 Strict HSPU 12 SA Alt Devils Press, 50/35 18 Cal Row   ———-Rest 2 minutes———   For Time  Mid Line Mania Finisher: 3 min Front Plank, 45/25...Read More

15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday, Squirt!!!   Virtual WOD: 7am, 12 Noon, 6pm 100 Bicep Curls 10 I,T, Y every time you break Then……. Tabata Something Else-8 Rounds of each movement Pushup Sit Up Air...Read More

Emily-45 Minute Cap 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the...Read More

RDL: 3 x 5 (increase weight from last week) 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   14 Min Ladder (3-6-9-12-15-18…) Toes 2 Bar Thrusters, 95/63 EMOM 15 Double Unders   Virtual 6am / 4pm 1/2 kneeling SA Arnold Press: 3 x 10-15 Wall Sit: 3 x 1:00   Then… 14 min...Read More

15 Minutes to a Heavy Power Clean Then……. Lucky 7s -Happy 70th Birthday to Nancy!!!! 7 Rounds 7 Deadlifts 135/93 7 Power Cleans 135/93 7 Chest to Bar Pullups 7 Cal Bike or Ski 7 Burpees Over Bar (Sorry, Nancy)   Happy 70th birthday, Nancy!!!! Virtual WOD: 7am, 12 noon, 6pm a. Handstand Hold 3×90...Read More