Strict Press: 3 x 3 GHD Situp: 3 x 15-25 (modify w/V-ups) THEN…. Crossfit Open 12.4 Complete as many rounds and reps as possible in 17 minutes (offical Open was 12 Minutes) of:150 Wall balls (20 lbs to 10′ target)90 Double-unders30 Muscle-upsRead more

15 min to a heavy power snatch Then… For Max Reps 3 Min DB Snatch, 50/35 3 Min Box Jumps, 24″/20″ 3 Min Cal Bike 2 Min DB Snatch 2 Min Box Jumps 2 Min Cal Bike 1 Min Db Snatch 1 Min Box Jumps 1 Min Cal BikeRead more

Test: 1 RM Back Squat Then….. Happy 28th Birthday to Coach Amie AMRAP 15 Minutes 10 Power Cleans 135/93 10 Front Squats 135/93 8 Wall ClimbsRead more

Get There Any Way: 15 Rope Climbs 15′ 100 Double KB Deadlifts 100 Weighted Box Step Ups 45/25 100 Pushups 100 V Ups 100 Back Extensions or Supermen 3 Minute Sandbag Hold-Bear Hug 4 Minute Fish Game on RowerRead more

Bench Press: 5-5-3-3-1-1-1 Then… Main Site WOD 50-35-20 Wall Ball Shot, 20/14 Pull-upRead more