WOD

Front Squats: (Wk2) 1 x 10 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x Max Reps @ 65% Then…... Read More

9am: Oly W/TJ 10:15am: Endurance W/TJ 4:30pm: Virtual Yoga W/ Brantlee HAPPY 27TH BIRTHDAY COACH AMIE 16 min AMRAP *Cash In: Row Amie’s Birth Year... Read More

Linda-Compare to 11/27/2019 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight

Cardio Junkie 12 min Ladder: 5-10-15-20-25…. Cal Bike or Ski Wall Ball Shots, 20/14 CrossFit Body Building 12 min AMRAP 30 Bicep Curls (bands, DB,... Read More

10 Minutes to a Heavy Clean Then….. Jenny’s 40th Birthday WOD!! AMRAP 13 Minutes 1 Clean (Squat) 225/153 21 Burpees 81 Double Unders

Bench Press: 3 x 8 Strict Pull-up: 3 x 5 Then… 18 min AMRAP – 12.2 Open WOD 15 Box Jump, 24/20 12 Push Press,... Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. 4 Rounds 100m Sandbag Bear Hug Carry (Scale with Plate Bear Hug) 5x Snatch Complex:... Read More

Front Squat (WK 1) 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x 15-20 @ 60% Then…... Read More

9am: Oly 10:15am: Enduro 4:30pm: Virtual Yoga 16 Min AMRAP – (Inside) 60 Double Unders 30 alt DB Snatch, 50/35 20 OH DB Lunges, 50/35... Read More

15 min to a Heavy Hang Power Clean Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 MU (ring or bar) – modify w/10 pull-ups/... Read More