Back Squat: WK 1 4 x 5 @ 80% Then, Loaded Barbell Walks: 3 x 50′ @ 100% Then… CrossFit Open 12.1 7 Min of Burpees *Burpees are done to a target above our max reachRead more

Olympic Lifting Clean + 2 Front Squats + 1 Jerk: 5 sets over 75% No Foot Snatch: 2-2-2-1-1-1 Endurance 16 Min AMRAP 10 Plate Burpees, 45/25 20 Plate OH Lunge, 45/25 30 Double Unders 16 Min AMRAP 10 Pull-ups or Ring Rows 20 Cyclist Squats, 70/53 30 Kb Swings, 70/53Read more

a. 3×20 Barbell Bicep Curl b. 3×50 Sit Ups c. 3×15 Calf Raises Then…. Kelly: 5 Rounds for Time 400m Run or Row or Ski 30 Box Jumps 2/20 30 Wall BallsRead more

WWPF 40 Toes 2 Rings, (mix anyway) 10 Alt Rope Climbs 40 Deadlifts, 185/123 (mix reps anyway) 30 Bar MU or Burpee Pull-ups 8 Alt Rope Climbs 30 Deadlifts, 225/153 20 Synchronized Toes 2 Bar 6 Alt Rope Climbs 20 Deadlifts, 275/183 10 Synchronized Bar MU or Burpee Pull-ups 4 Alt Rope Climbs 10 Deadlifts, 315/223Read more

EMOM 10 Minutes 1 Snatch + 1 Hang Snatch Then….. Happy 30th Birthday to Morgan!! 5 Rounds 5 Morgan P’s 105/73 250m Row/Ski or 200m Run 1 Morgan P= 1 Power Snatch + 1 OH Lunge, Lft + 1 OH Lunge, Rt, + 1 OHSRead more