WOD

WWPF: 35 MIN AMRAP 60 Cal Row (Switch EMOM) 25/25 DU Relay 50 Push Press, 115/73 (mix reps anyway) 25/25 DU Relay 40 Synchronized KB... Read More

Clean 1-1-1 Then…. 12-10-8-6-4-2 Squat Clean 135/93 Devil Press 1DB 50/35 Cal Bike or Ski

Bench Press: 3 x 6 (1 sec pause 1″ from chest) *immediately into max push-ups after each working set 18 Min AMRAP 100m Farmers Carry... Read More

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then….. AMRAP 15 Minutes 5 Snatch 135/93 10 HSPU (Super RX with... Read More

Back Squat: 15 min to heavy 10RM Then, 2 x 10 Split Squat @ 50% (10min) 21-15-9 Thruster, 95/63 Toes 2 Bar

Olympic Lifting -Clean + Hang Clean + Jerk: Work to a heavy complex -Overhead Squat: 4 x 3 (3-1-3 tempo) -Pick your weakness: Endurance 10... Read More

From the 2023 Crossfit Semi Finals-Workout 1 3,000-m Echo Bike Hand-over-hand pull (84 feet) 225/1802,000-m RunHand-over-hand pull (84 feet)1,000-m SkiErg Hand-over-hand pull (92 feet)

WWPF – AMRAP 32Min 400m Run Relay 30 Power Cleans, 135/93 (mix anyway) 50 Synchronized Wall Ball Shots, 20/14 300m Run Relay 30 Jerks ,... Read More