Test: Back Squat 1RM Then… AMRAP 15 Minutes  20 Db Hang Clean 50/35 (one db) 20 DB Goblet Squat  20 T2B 400m Run/Ski or 0.5 mile bikeRead More

Olympic Lifting: -Power Snatch: 1 RM -On the Minute x 6: clean high pull + clean & jerk Endurance: AMRAP 17 MINUTES 300m SKi 15 SDHP, 70/53 Wall Walk Ladder: 2-4-6-8…..(increase wall walks by 2 each round) AMRAP 17 MINUTES 20/15 Cal Bike 12 Burpee Deadlifts, 50s/35’s Pull-up Ladder: 5-10-15-20…..(increase pullups by 5 each round)Read More

Bench Press 2RM Then…. Crossfit Open WOD 20.4-20 Minute Cap 30 box jumps 20/24 (step ups allowed) 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145...Read More

WWPF 0:00 – 16:00: EOMOM w/Partner (8 rounds each) 10/7 Cal Ski + 1 Snatch (increase weight as needed) 17:00 – 27:00 : 10 MIN AMRAP LADDER 5 synchro KB snatches + 25/25 DU Relay (scale up w/drag rope) 10 Synchro KB Snatches + 25/25 DU Relay 15 Synchro KB Snatches + 25/25 DU Relay...Read More

AMRAP 35 Minutes  50 Cal Row 50 Burpees 30 Cal Ski 30 Toes to Bar 20 Cal Bike 20 Muscle UpsRead More

EMOM 15 Minutes  3 Deadlifts-Heavy 5-10 Dips 45s HS Hold (freestanding or wall) Then…. AMRAP 15 Minutes  0.5 Mile Bike/400m Run 15 HSPU 30 DB OH Lunge 50/35Read More

Work to a heavy complex: 1 Clean Pull + 1 Clean + 2 Front Squat Then…. For Time: 21-18-15-12-9-6-3 Hang Power Clean, 115/73 Box Jumps, 24/20 Sit-upsRead More

Box Squat 6×3 Then…. Ruck Cindy-AMRAP 20 Minutes with 20/15lb Ruck 5 Pullups  10 Pushups 15 Air Squats to MedballRead More

Olympic Lifting -1 snatch pull + 1 low hang snatch: work to a heavy -Power Clean: 1rm Endurance – Chipper (35 min cap) 1000m Ski or Row 75 Wall Ball Shots, 20/14 60 Alt DB Hang Snatches, 50/35 45 Toes 2 Rings 30 Target Burpees 15 Strict Pull-ups w/wall ball, 20/14 *Rest of time do...Read More

5 Rounds-5 Minutes , 2 minute break between Bike 0.5 Mile/Ski400m/Run400m 25 Pushups or 15 Ring Dips 50 Double Unders *with remaining time practice a skill Examples: Pullovers, muscle ups, handstand pushups, hs walks, t2b, pegboard, rope climbRead More