10-15 Minutes HS Walk Practice Then…… Happy 50th Birthday to Rob Capone!! AMRAP 18 Minutes-not for maximal intensity 10 Trap Bar or Double KB Deadlifts 50s Trap Bar or Double KB Farmer Hold 20 Sandbag Squats 50s Sandbag Bear Hug Hold in Bottom of Squat 30 Weighted Sit Ups 50s Hollow Body HoldRead more

Hang Snatch: 1-1-1 Then… WWPF – 20 Min AMRAP 400m Synchronized Run 30 Alt Hang Snatch, 95/63 20 HSPU (partner holds HS) 10 Synchronized Strict Pull-upsRead more

Happy 53rd Birthday to Ara!!!! 15 Minutes to a Heavy Bench Press Then….. 53 Wall Balls 5 Bar Muscle Ups 53 Hand Release Pushups 5 Bar Muscle Ups 53 Box Jumps 5 Bar Muscle Ups 53 Burpees 5 Bar Muscle Ups Cash Out: 100 Situps (complain the whole time) Sit up time not includedRead more

Deadlift: 3 x 8 @ 75-80% (3 sec eccentric) Dips: 3 x max reps (3 sec eccentric) Then, For Time: 21-15-9-6-3 Toes 2 Bar Push-Press, 95/53 Cal BikeRead more

Hang Clean 1-1-1 Then……. Rinse and Repeatish Remix Remix-From the 2022 Crossfit Games Every 2 Minutes for as long as possible: Ski or Row 10/8 Cal *6 Hang Squat Cleans 115/73 *Increase hang squat cleans by 2 reps each roundRead more