Strict Press: 3 x 6 Strict Toes 2 Bar: 3 x max effort 13 Min AMRAP 8 Toes 2 Bar 16 Box Jumps, 24/20 24 Alt Russian Swings, 70/53Read more

EMOM 10 Minutes 1 Snatch Pull with 2 Second Pause+ 1 Snatch Then…… Crossfit Open 13.1 17 Minute AMRAP 40 burpees30 snatches 75/4330 burpees30 snatches 135/7320 burpees30 snatches 165/9810 burpeesAs many snatches as possible 210/118Read more

Sumo Deadlift (WK 5) Build to a heavy 4RM (3 sec neg) Drop 15-20lb and do 1 x 8-12 reps (3 sec neg) Betty White WOD – RIP 1/17/22-12/31/21 17 MIN AMRAP 1 Legless Rope Climb 17 DB Push Press PER arm , 50/35 22 SA OH Lunges, 50/35 99 Double UndersRead more

Olympic Lifting -Clean + 2 Front Squats + Jerk Build to heavy – High Hang Squat Snatch Moderate/2 x 4 Endurance In Any Order: Running clock, no rest between AMRAP 12 Minutes 100m Sprint 100m Jog or Walk AMRAP 12 Minutes 100′ OH Plate Lunge 45/25 100′ Sandbag Carry 75/100 100′ Box Push with 45lb plate on top (Prowler style) AMRAP 12 Minutes 30 Sit Ups 20 Slow V Ups 15 Russian Twists 30 Second PlankRead more

AMRAP 30 Minutes 20 Burpees 22 Pullups 20 Box Jumps 24/20 22 Ring Dips 20 Cal Bike or Ski 22 Front Squats 135/93 600m Run or RowRead more