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

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