EMOM 10 Minutes 2 Snatch Pulls + 1 Low Hang Snatch Then…. AMRAP 16 Minutes 1 Snatch 165/113 5 High Box Jumps (you can stack boxes for higher heights) 10/8 Cal Bike 200m RunRead More

Overhead Squat: 3 x 5 Then… For Time (Happy 45th Birthday Jen!) 45 OHS, 95/63 200m Run 45 Toes 2 Rings 300m Run 45 Burpees over bar 400m RunRead More

Olympic Lift Class: The Total: 20 Minutes to Heavy Snatch 20 Minutes to Heavy Clean and Jerk Endurance WOD: AMRAP 12 Minutes 100m Sprint/100m Jog AMRAP 12 Minutes 5 Rope Climbs 15′ 50 Wall Balls AMRAP 12 Minutes 10 Cal Bike 15 Cal Ski 30 Plate Ground to OHRead More

Choose a Hero: Larry 21-18-15-12-9-6-3 reps for time of: Front squats 115/73Bar-facing burpees*100-m sandbag carry after each round U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines,...Read More

WWPF – Running Clock 0:00 – 10:00 Build to a 5 Rep Hang Snatch 12:00 – 30:00 (18 Min AMRAP) 30 Synchronized KB Snatches, 53/35 200m Run Relay (each runs 200m) 30 KB Step-overs, 53’s / 35’s (mix reps anyway) / 20″ box 200m Run Relay 30:00 – 36:00 (6 Min AMRAP) Max Muscle-ups OR...Read More

As Much Distance as Possible in 10 Minutes Farmer Carry Sled Pull Combination (2kb) Sled weight 90#/45# 10 Minute AB Circuit 15 GHD Sit Ups 15 Leg Raises 15 Turkish Sit Ups AMRAP 10 Minutes 5 Strict C2B Pullups 10 Ring Pushups 15 Sand Bag Squats 100/75Read More

Barbell Glute Bridge Work up to a heavy 8 Rep (1-2 sec pause at top) Then… 15 MIN AMRAP 30 DU 21 Shoulder 2 OH, 135/93 60 DU 15 Shoulder 2 OH 90 DU 9 Shoulder 2 OH 120 DU 3 Shoulder 2 OH Max DURead More

5 Rep Max Hang Clean Then…… Rinse and Repeat(ish)-From the 2022 Crossfit Games Every 2 Minutes for as long as possible: Ski or Row 10/8 Cal 8 Burpees *Increase Burpees by 2 reps every round until you cannot complete in 2 minutes*Read More

Overhead Squat (wk 4): 3 x 8 Then… 3 Rounds 400m Run 50 SA OH Lunges, 50/35 25 Pull-upsRead More

Olympic Lifting 2 Low Hang Snatch Pulls + 1 Low hang Snatch Jerk: Pause in dip and catch: 5 x 1 Endurance OUTDOOR – 18 MIN AMRAP 30 Jumping Squats 200m Run 100m Sandbag Carry INDOOR – 18 MIN AMRAP 30 Suitcase Deadlifts 200m Ski or Row 10 Burpee Box Jumps, 24/20Read More