AMRAP 30 Minutes 20 Ring Rows or 10 Strict Pullups 20 Box or Ring  Dips 20 Box Jumps 800m Run or 4 Minute ski or bikeRead more

10 min EMOM 3 Power Snatches   Then….   4 min AMRAP 400m Run Max DU’s in remaining time 2 min rest   4 min AMRAP 40om Run Max Power Snatches in remaining time, 95/63 2 min rest   4 Min AMRAP 400m Run Max Target Burpees Virtual WOD (6am/6pm) SA HighPulls: 3 x 10-12 Hollow Body Holds: 3 x 1:00   Then..   For Time 40 Alt SA DB Snatch 50 Bicycle Crunches 30 Alt SA DB Snatch 40 Situps 20 Alt SA DB Snatch 30 V-ups 10 Alt SA DB Snatch          Read more

a. RDL 3×5 b. Floor Press 3×8 Then…… 3 Rounds for Time 30/20 Cal Bike or Ski 30 Barbell Lunge 95/63 30 Pushups ————————————————————————– Virtual Class: 6am weightlifting, 7am crossfit virtual, 12 noon crossfit virutal, 6pm crossfit virtual a. Handstand Hold 1 Minute X 3 Rounds b. Bulgarian Split Squats 3 x 15 per leg Then…… 3 Rounds 20 Burpees 30 Chair Dips 40 DB Alt Lunges ——————————————————————————– FIT4ALL-9am Class 5 Rounds 400m Run 30 Lunges (scale up with plate) 25 Sit Ups 20 Push Ups    Read more

5 Rounds 400m Run 30 Lunges (scale up with plate) 25 Sit Ups 20 Push UpsRead more

Gym WOD (Noon starts today: M-W-F) 10 Min EMOM 1 Clean + 2 Front Squats + 1 Jerk   then….   15 Min Ladder Thrusters, 95/63 Toes 2 Rings * Run 200m at 3:00, 6:00,9:00, 12:00 pick up where you left off after each run ————————————————————- Virtual WOD (6am and 6pm) 1/2 Kneeling Press: 3×10-12 Front Plank: 3 x 1:00   Then….   15 min Ladder SA Alt DB Thruster Toes 2 KB * :45 of mountain climbers at min 3, 6, 9, 12Read more