WOD

a. Strict Weighted Pullup 3×15 (does not have to be unbroken) b. Strict Weighted Ring Dip 3×15 (does not have to be unbroken) Then…. 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10... Read More

10 MIN EMOM 4 Deadlifts + 5 Burpees over bar Then… 18 MIN AMRAP 5 Hang Power Clean, 135/93 250m Row or Ski 10 Hang... Read More

Back Squat 10 RM Then 1×10 @85% Then….. AMRAP 15 Minutes 5 Muscle ups 10 HSPU 20 SA DB Hang Clean and Jerk-Heavy

Olympic Lifting: Snatch w/pause 2″ off floor: 4 x 1 @ >80% Clean & Jerk w/pause 2″ of the floor: 4 x 1 @ >80%... Read More

Happy 42nd birthday to Scott Whittle and 56th birthday to Chris Lukacs AMRAP 35 Minutes 400m Single Arm Farmer Carry 70/53 42 Toes to Bar... Read More

WWPF 0:00 – 18:00 (18 min AMRAP) 30 Cal Row (Mix Anyway) 20 Bench Press, 185/113 (mix reps anyway) 1 Legless Rope Climb EACH 20:00... Read More

AMRAP 10 Minutes 10/8 Cal Bike 50′ HS Walk or OH Carry AMRAP 10 Minutes 20 Deficit Lunges (2x45lb plates) 50 Double Unders AMRAP 10... Read More

10-9-8-7-6-5-4-3-2-1 For Quality, not for Time Strict Pullup Ring Dip *if easy for you, add weight Then….. 2 Rounds 500m Row 40 Wall Balls 2... Read More

EMOM 12 MIN Clean + Hang Clean + Jerk Then… FOR TIME 21 Hang Cleans, 135/93 30 Box Jumps, 24/20 15 Hang Cleans, 165/113 30... Read More

Front Squat: Test 1 RM Then….. Crossfit Open WOD 23.2 AMRAP 15 Minutes 5 Burpee Pullups 10 Shuttle Runs (1 rep equals 25ft up AND... Read More