Olympic Lifting Technique Class: -Pause Clean (2sec pause at knee) + Pause Jerk (2sec pause in dip and catch) 5×1 -Pause Snatch + OHS 5×1 Endurance WOD: Can be done in any order, straight through, or broken into rounds 50/35 Cal Bike 60 Burpees 70 Push Press 45/33 800m Ski 90 Sit Ups 100 Back...Read More

Deadlift: Work up to a heavy 6 Rep Then… 20 Min AMRAP 21 Squats 200m Run 15 Push-ups 200m Run 9 Pull-ups 200m RunRead More

WWPF 0:00 – 10:00 Work up to a heavy snatch 12:00 – 24:00 12 Min Ladder (2-4-6-8-10-12-14…..) Synchronized Devils Press (1 DB), 50/35 Synchronized SA DB OH Squat, 50/35 (modify w/Front Rank or goblet) 25:00 – 35:00 10 Min RELAY AMRAP 10 Shuttle Runs (25′) + 1 Rope ClimbRead More

10 Rounds-2013 Crossfit Games Remix 3 Bar Muscle Ups 15/12 Cal Ski Then…. Bodybuilding Cash Out: Not For Time 3 Rounds 20 Bicep Curls-Barbell 20 Sandbag Lunges 20 KB RDLs-SlowRead More

Bench Press: 4 x 4 *Max Push-ups after each set FOR TIME 400m Run ::1 Round:: 50 Double Unders 25 Sit-ups 15 Thrusters, 75/53 400m Run ::2 Rounds:: 50 Double Unders 25 Sit-ups 15 Thrusters 400m Run ::3 Rounds:: 50 DU 25 Sit-ups 15 ThrustersRead More

EMOM 10 Minutes 3 Touch and Go Power Cleans Then….. AMRAP 18 Minutes 1 Strict Ring Muscle Up (3 Pull + 3 Push) 4 Strict Deficit HSPU (45lb/35lb Plates) 6 Power Cleans 185/133Read More

Back Squat: 4RM Then, 3 x 4 Split Squats @ 40% For Time 400m Run 42 SA Russian Swings, 70/53 21 Toes 2 Bar 30 SA Russian Swings 15 Toes 2 Bar 18 SA Russian Swings 9 Toes 2 Bar 400m RunRead More

Olympic Lifting Low Hang Snatch: 4 x 1 @ 85%+ Hang Clean & Jerk: 4 x 1 @ 85%+ Endurance – AMRAP’S TO BE COMPLETED IN ANY ORDER 12 Min AMRAP 100M Sprint 100m walk recovery 12 Min AMRAP DB Burpee Step-over ladder, 50/35 (4-8-12-16-24….) 1 Rope Climb after each round 12 Min AMRAP 5...Read More

Choose a Hero: Jerry For time:Run 1 mileRow 2KRun 1 mile Or……… Blake Four rounds for time of:100 foot Walking lunge with 45lb plate held overhead30 Box jump, 24 inch box20 Wallball shots, 20 pound ball10 Handstand push-ups Or…… Tom Complete as many rounds in 25 minutes as you can of:7 Muscle-ups155 pound Thruster, 11...Read More

WWPF – For Time 50 Cal Bike (mix cal anyway) 42 Deadlifts, 225/153 100m Farmers Carry Relay (Both do 100), 70’s/53’s 50 Planking Burpees 30 Deadlifts 200m Farmers Carry Relay (both do 200/switching every 100) 50 Toes 2 Rings 18 Deadlifts 300m Farmers Carry (both do 300 / switching every 100)Read More