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

Pause Front Squat: 3 x 3 @ 85-88% Then…. 22.1 Open WOD 15 Min AMRAP 3 Wall Walks 12 DB Snatches, 50/35 15 Box Jumps overs, 24″/20″ *Masters + (Men 35lb/20lb / 24″/20″)Read more

OLYMPIC LIFITNG -2 Clean + 1 Jerk: 5 x 1 @ 80+% -Snatch Grip RDL: 4 x 8 -Overhead Squat: 4 x 4 ENDURANCE 16 Min AMRAP Cash In: 50 KB Swings, 70/53 Then, AMRAP 21 SDHP, 70/53 15 T2Rings 9 Burpees over KB 16 Min AMRAP Cash In: 50/40 Cal Bike 21 Wall Ball Shots 15 Russian Twists 9 Pull-upsRead more