Heavy Complex: Power Clean + Hang Power Clean + Jerk Then…..In Any Order (break into rounds to scale) 30 Bar Muscle Ups 30 Hang Power Clean 165/113 30 Burpee Box Jumps 24/20 3000m (3km) BikeRead More

Front Squat: (Week 3) 3 x 3 @ 85% THEN….. Mainsite WOD 3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters Rx: 95/63Read More

Olympic Lift Technique Class: -Pause Jerk with 5 second pause in dip and 3 second pause in catch-5 Heavy Singles -Pause Clean with 2 second pause at knee -3×3 over 80% Endurance WOD: Juneteenth CFWC Style AMRAP 32 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat Cleans 155/103 800m Run Background: This tribute workout...Read More

Dr. Feuss, The Feussical AMRAP 30 Minutes 400m Sled Pull 90/45 10 Tire Flips 200m Farmer Carry 70s/53s 400m RunRead More

WWPF 400m Run Relay 42 Cleans, 155/103 50 Ring Push-ups, 45/25 (mix anyway) 400m Run Relay 30 Cleans, 185/123 40 Strict Ring Pull-ups (mix anyway) 400m Run Relay 18 Cleans, 225/153 30 Muscle-ups (mix anyway)Read More

Push Press 3-3-3 Then….. 3 Rounds 100 Double Unders 25 Push Press 115/73 15 Cal SkiRead More

Deadlift: Establish a heavy 6 rep Then, 1 x 6+ @90% Then…. FOR TIME: Complete in any order 50 Burpees 50 Toes 2 Rings 50 Weighted Lunges, 50’s/35’s OR Sandbag 100/53 50/35 Cal Bike 50 Russian Twists OR GHD Sit-upsRead More

EOMOM 14 Minutes Min 1: 45 Second Handstand Hold (advanced=freestanding) Min 2: 1 Snatch AMRAP 15 Minutes 400m Run 5 Snatch 155/113 5 OHS 155/113Read More

Front Squat: 3 x 5 @ 80% Then… EOMOM 15 21 Wall Balls 15 Chest 2 Bar Pullups 9 Box Jumps, 30/24″Read More

Olympic Lift Technique Class: -2 Jerk Dips with 2 second pause + 2 second Pause Jerk-Heavy Singles -EMOM 10 Minutes: 1 Snatch with Pause in Catch-Increase Weight Every Minute ENDURANCE WOD: AMRAP 32 Minutes This is my plate, there are many like it, but this one is mine-never put the plate down for the whole...Read More