Push Press 3-3-3 Then…… AMRAP 15 Minutes 10 Push Press 115/73 or HSPU 10 Toes to Bar 10 Cal BikeRead more

Back Squat Heavy Single(for experienced members) New Friends will be taught Squat Mechanics Then….. Baseline Workout AMRAP AMRAP 15 Minutes 500m Row/Ski 40 Air Squats 30 Situps 20 Hand Release Pushups 10 Pullups Read more

OLYMPIC LIFTING TECHNIQUE 2 Clean Pulls + 1 Clean: 4 x 1 @ 80%+ Snatch w/pause in catch: 4 x 1 @80%+ AMRAP 16 MIN– OUTSIDE 100m Farmers Carry 200m Run 100m Farmers Carry 300m Run 100m Farmers Carry 400m Run 100m Farmers Carry *Keep increasing the run by 100m till time runs out AMRAP 16 MIN – INSIDE 10 SA Devils Press, 50/35 20 WT Box Step Overs, 50/35 30 Double UndersRead more

10 Minutes of Handstand Walk Practice Then…… From the Crossfit Main Site: For 20 minutes:Run 1 mile (can row 2k or ski 1600m)In the remaining time, complete as many rounds as possible of:7 strict toes-to-bars14 handstand shoulder tapsRead more

WWPF 100m Sled Push Relay x 1 50 Burpee Box Jumps, (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 2 40 Burpee Pull-ups (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 3 30 Burpee MU (mix reps anyway) 400m Run RelayRead more