9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 15 Strict Pullups 30 Pushups 40 Thrusters 45/33 50 Situps 1000m Run or 60/45 Cal Bike or 50/40 Cal Ski *Must do 50 Burpees at some point during workout, cannot be broken up*Read More

WORKOUT 20.3 For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift...Read More

WWPF For Time: 63 Cal Bike (switch as needed) 50’/50′ Lunge Relay, 50’s/35’s 42 Planking Burpees 50’/50′ Lunge Relay   45 Cal Bike (switch as needed) 50’/50′ Lunge Relay 30 Planking Burpees 50’/50′ Lunge Relay   27 Cal Bike (switch as needed) 50’/50′ Lunge relay 18 Planking Burpees 50’/50′ Lunge Relay        ...Read More

Dead Lift: Week 3 % based on 90% of 1RM   1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95%   Then:   5 Rounds of:   30 Double Unders 15 KB Swings (2 Pood / 1.5 Pood) 9 HandStand Pushups   Post Loads and Times to ZEN and...Read More

CrossFit Strongman 10 Min AMRAP Ladder (3/100m, 6/100m, 9/100m, 12/1oom…..) 3 Sandbag Ground 2 Shoulder, 100/75 100m Run 6 Sandbag Ground 2 Shoulder 100m Run 9 Sandbag Ground 2 Shoulder 100m Run 12 Sandbag Ground 2 Shoulder 100m Run *Continue this pattern until time runs out    Strength Balance 10 Min AMRAP 6 Strict Chin-ups,...Read More

EMOM 7 Minutes- To be done as a complex 1 Snatch Pull 1 Snatch 1 Hang Snatch Then……. Nasty Isabel 150 Air Squats 21 Bar Muscle Ups 30 Snatches 135/93  Read More

Back Squat: Week 3 % based on 90% of 1RM 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95% Then… AMRAP 12 min 9 Deadlifts 6 Hang Cleans 3 Jerks With Kettlebells 70’s or 53’sRead More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 40 Minutes of Heaven 5 Rounds 2 Minutes at Each Station, no rest between Max Cal Row Max Cal Bike Max Cal Ski BurpeesRead More

20.2 20 min AMRAP 4 DB Thrusters, 50’s/35’s 6 T2B 24 DU        Read More

WWPF Cash IN : 2k Row (switching on the minute)   42 Hang Snatch, 95/63 8 Rope Climbs, alt 50 Strict Handstand Push-ups (Partner holds HS)   30 Hang Snatch, 115/73 8 Rope Climbs, alt 50 Strict Pull-ups (partner hangs)   18 Hang Snatches, 135/83 8 Rope Climbs, alt 50 Alt Pistol (synchronized)   20.2...Read More