15 Min to Heavy Hang Snatch Then… 16 Min AMRAP 4 Kb Snatch, 53/35 10 Box Jumps, 24/20 10 Wall Ball Shots, 20/14 8 Kb Snatches 10 Box Jumps 10 Wall Ball Shots 12 KB Snatches 10 Box Jumps 10 Wall Ball Shots 16 KB Snatches *continue this pattern until time runs outRead more

Pause Back Squat 5-5-5 (heavier than last week) *3 Second Pause on Reps 1, 3, 5* Then….. 13 Minute AMRAP 3 Bar Muscle Ups 6 Power Cleans 165/113 9/6 Cal BikeRead more

AMRAP 35 Minutes 10 Strict Pullups 15 Burpees 20 Thrusters 45/33 25 Russian Twists (50 taps) 600m RunRead more

Open WORKOUT 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min. Virtual WOD-9am 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min.Read more

*Reminder: We will be doing the Crossfit Open during Saturday classes, but you can choose to do the Open WOD any time you’d like during Open Gym* AMRAP 10 Minutes 200m Run 8 Toes 2 Bar 12 Burpees AMRAP 10 Minutes 5 Pull-ups 10 Pushups 15 Air Squats AMRAP 10 Minutes 10 Bicep Curls 15 Tricep Extensions 20 Single Leg V UpsRead more