WOD

15 min to a heavy power clean then… 10-9-8-7-6-5-4-3-2-1 Power Cleans, 165/113 HSPU

Back Squat 8RM then 1×8 @90% Then….. AMRAP 15 Minutes 3 Burpee Muscle Ups 5 Back Squats 225/153 7 Cal Bike

Olympic Lifting Snatch from blocks: 4 x 3 Clean and Jerk from blocks: 4 x 3 Endurance – HBD Mike DEE! 1 Round for Time... Read More

OHS 3-3-3 Then…. 4 Rounds 15 OHS 95/63 15 HSPU 400m Run

WWPF – AMRAP 35 MIN 54 Deadlifts, 225/153 (mix anyway) 200m Run Relay (YGIG) 54 Burpee Box Jumps, 24/20 (mix anyway) 200m Run Relay 54... Read More

CFWC Triathlon Can be done straight through, or partitioned 3000m Row or Ski 2 Mile Run 150/100 Cal Bike

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... Read 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... Read More