5×5 Tempo Weighted Pullups (3sec up, 3 sec down) 5×8 Resistance Band Dips Then…. Crossfit Open 20.5-With a 20 Minute Cap Partitioned Any Way 40 Muscle Ups (Scaled =40 Pullups) 80 Cal Row 120 Wall BallsRead more

12 MIN EMOM 10 Drag Rope DU (scale w/15 DU) 1 Snatch (heavy) “Snatch with a catch” – For Time 75 Power Snatches, 75/53 **10 Burpee Pullups every time you breakRead more

Back Squat 10 RM Then, 1×10 @90% Then……. AMRAP 15 Minutes 10 Front Squats 135/93 10 Push Press 300m RunRead more

Olympic Lift Technique Class: -Snatch From Blocks 4×3 -Clean From Blocks 4×3 Endurance WOD: AMRAP 12 Minutes 200m Run/100m Walk or Jog AMRAP 12 Minutes 1/2 Mile (0.8km) Bike 30 SA Russian KB Swings 53/35 50 Goblet Split Squats off of a 45lb Plate AMRAP 12 Minutes 15 Weighted V Ups 15/10lb Plate 30 Double Unders 15 Russian Twists (30 taps) 30 Double Unders 15 GHD Sit Ups 30 Double UndersRead more

Happy Birthday to Coach and Owner, Jimmy Wiser! 15 Minutes to a Heavy Bench Press Then….. 1 Mile or 2000m Row Cash In 2 Rounds 41 Box Step Ups 75/53lb Barbell 41 Devil’s Press 50/35 (one dumbbell)Read more