EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then….. AMRAP 15 Minutes 5 Snatch 135/93 10 HSPU (Super RX with Wall Facing) 15 Lateral Box Jump 200m RunRead More

Back Squat: 15 min to heavy 10RM Then, 2 x 10 Split Squat @ 50% (10min) 21-15-9 Thruster, 95/63 Toes 2 BarRead More

Olympic Lifting -Clean + Hang Clean + Jerk: Work to a heavy complex -Overhead Squat: 4 x 3 (3-1-3 tempo) -Pick your weakness: Single Leg Step-ups: 3 x 8 Single Leg RDL: 3 x 8 Endurance 10 MIN AMRAP 100m Sprint/Run 100m recovery 10 MIN AMRAP 30 Ring MU or 50 Burpee Pull-ups *Max Cal...Read More

From the 2023 Crossfit Semi Finals-Workout 1 3,000-m Echo Bike Hand-over-hand pull (84 feet) 225/1802,000-m RunHand-over-hand pull (84 feet)1,000-m SkiErg Hand-over-hand pull (92 feet)Read More

WWPF – AMRAP 32Min 400m Run Relay 30 Power Cleans, 135/93 (mix anyway) 50 Synchronized Wall Ball Shots, 20/14 300m Run Relay 30 Jerks , 135/93 (mix anyway) 50 Alt Box Jumps, 30/24 200m Run Relay 30 Cleans and Jerks, 135/93 (mix anyway) 50 Synchronized KB Swings, 53/35Read More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. 30 Hang Snatch 115/83 3 Rope Climbs 30 OHS 3 Rope Climbs 300m Sandbag Carry (Heavy) 3 Rope Climbs 200m Sled Push (Heavy) 3 Rope ClimbsRead More

Deadlift: 3-3-3 Then… AMRAP 18 MIN 7 Deadlifts, 185/133 14 Burpees over bar 21 Cal Bike or SkiRead More

3 x 500m Row Sprints (rest 2 minutes between each) Then…. 50-40-30-20-10 Double Unders Sit Ups DB Hang Snatch 50/35Read More

Run 1 Mile 100 Pullups (no banded or jumping pullups allowed, ring rows only) 200 Pushups 300 Air Squats Run 1 Mile *may be partitioned any way you’d like* Super RX=Wear a weight vestRead More

Olympic Lifting -Hang Snatch: 4 x 2 @ 80%+ -RDL: 3 x 6-8 Reps (3 sec eccentric + 1 sec pause in stretch) -Jerk(pause in catch): Work to heavy single Endurance 17 Min AMRAP 30/20 Cal Row 15 Burpees Toes 2 Ring Ladder: 5-10-15-20… AND 17 Min AMRAP 30/20 Cal Ski 20 Situps SA DB...Read More