Cardio Junkie 12 min Ladder: 5-10-15-20-25…. Cal Bike or Ski Wall Ball Shots, 20/14 CrossFit Body Building 12 min AMRAP 30 Bicep Curls (bands, DB, or Plate option) 20 Barbell Lunges 10 Bent Over Rows MidLine Mania 10 Min AMAP 5 barbell roll outs :10 L Sit 15 Russian TwistsRead more

10 Minutes to a Heavy Clean Then….. Jenny’s 40th Birthday WOD!! AMRAP 13 Minutes 1 Clean (Squat) 225/153 21 Burpees 81 Double UndersRead more

Bench Press: 3 x 8 Strict Pull-up: 3 x 5 Then… 18 min AMRAP – 12.2 Open WOD 15 Box Jump, 24/20 12 Push Press, 115/73 9 Toes 2 BarRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. 4 Rounds 100m Sandbag Bear Hug Carry (Scale with Plate Bear Hug) 5x Snatch Complex: 1 Snatch Grip Deadlift +1 Snatch+1 Hang Snatch+1 OHS 115/83Read more

Front Squat (WK 1) 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x 15-20 @ 60% Then… TJ’s Birthday Bash WOD 15 Min AMRAP – (partition any way) 28 Muscle Up’s 28 SA OH Squat, right arm (50lb/35lb) 28 SA OH Squat, Left arm 28 Wall ClimbsRead more