Deadlift: Build to a heavy 8 rep Then, 1 x 8+ @ 90% THEN… For Time 100 Double Unders 50 Russian Swings, 70/53 15 Burpees 100 Double Unders 30 Alt Russian Kb Swings, 70/53 15 Burpees 100 Double Unders 10 Kb Swings (OH), 70/53 15 BurpeesRead More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then….. AMRAP 17 Minutes 5 Clean and Jerk 185/133 10 Cal Bike or Ski 15 Toes to Ring 200m RunRead More

1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Super RX: wear a weight vest and complete straight through *RX: Complete straight through *Partner Murph *Modify: Complete pull-ups, push-ups, squats in any order *Beginners: 1/2 MurphRead More

Olympic Lifting Class: -Snatch Pull with 2 second Pause 3×3 @ 110% -Snatch Heavy Singles 5 reps @85%+ -Snatch Accessory Work: Behind the neck Sots Press 3×5 in absolute bottom position ENDURANCE WOD: Pick a Hero: Jenny Complete as many rounds as possible in 20 minutes of:20 OHS 45/33 20 Back Squats 45/33 400m Run...Read More

AdamBrown -Hero WOD 2 Rounds 24 Deadlifts, 295lb/203lb 24 Box Jumps, 24/20 24 Wall Ball Shots, 20/14 24 Bench Press, 195lb/123lb 24 Box Jumps 24 Wall Ball Shots 24 Cleans, 145lb/103lbRead More

WWPF 11 Min AMRAP 100 GHD Sit-ups (split reps anyway) *Max Synchronized Toes 2 Bar in remaining time 11 Min AMRAP 75/60 Cal Bike (split calories anyway) *Max Synchronized Burpees in remaining time 11 Min AMRAP 50 Devils Press, 50’s/35’s (split reps anyway) *Max Synchronized OH DB lunges in remaining timeRead More

Clean 1-1-1 Then….. Crossfit Semifinals 2022 WOD and Crossfit Regionals 2014 WOD 10 Rounds 1 Legless Rope Climb 15′ 50m RunRead More

Deadlift (wk1): 15 Min to establish a technical 1RM (Trap bar or Sumo are options) Then… 3 Rounds 400m Run 21 Box Jumps 15 Deadlifts, 225/153 (or 55% of 1RM) 9 Burpees over BarRead More

Snatch 1-1-1 Then…… Jay Reischer’s 39th Birthday WOD AMRAP 15 Minutes 1 Snatch @80% 3 Bar Muscle Ups 5 HSPURead More

Front Squat: Test 1 RM (wk 1) Then… The Mark Janus 21-15-9 Hang Power Clean Front Squat Jerk *135/93Read More