WWPF 11 Min AMRAP 100 GHD Sit-ups (split reps anyway) *Max Synchronized Toes 2 Bar in remaining time 11 Min AMRAP 75/60 Cal Bike (split calories anyway) *Max Synchronized Burpees in remaining time 11 Min AMRAP 50 Devils Press, 50’s/35’s (split reps anyway) *Max Synchronized OH DB lunges in remaining timeRead more

Clean 1-1-1 Then….. Crossfit Semifinals 2022 WOD and Crossfit Regionals 2014 WOD 10 Rounds 1 Legless Rope Climb 15′ 50m RunRead more

Deadlift (wk1): 15 Min to establish a technical 1RM (Trap bar or Sumo are options) Then… 3 Rounds 400m Run 21 Box Jumps 15 Deadlifts, 225/153 (or 55% of 1RM) 9 Burpees over BarRead more

Snatch 1-1-1 Then…… Jay Reischer’s 39th Birthday WOD AMRAP 15 Minutes 1 Snatch @80% 3 Bar Muscle Ups 5 HSPURead more

Front Squat: Test 1 RM (wk 1) Then… The Mark Janus 21-15-9 Hang Power Clean Front Squat Jerk *135/93Read more