EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest 2 Minutes between rounds Virtual WOD: 7am, 12 Noon, 6pm a. Cossack Squat to Strict Press 3×15-20 per side b. Chair Dip 3×15 (weighted if possible) Then….. AMRAP 14 Minutes 60 Double Unders 40 Cyclist Squats goblet squat style 20 Push Press per arm Fit4All-9am Crossfit Triathlon-Can be done straight through or broken up into rounds Row 3000m Run 2 Miles Bike 150/100 Cal      Read more

Fit4All-9am Crossfit Triathlon-Can be done straight through or broken up into rounds Row 3000m Run 2 Miles Bike 150/100 CalRead more

Back Squat: 5-5-5   Then…   5 Rounds for Time (20 min cap) 8 Chest 2 Bar Pull-ups 12 Deadlifts, 185/123 16 Wall Ball Shots, 20/14 200m Med Ball Run, 20/14   Virtual (6am/4pm) Single Leg RDL: 3 x 10-15 Tempo Push-ups: 3 x Max (3 sec neg, 1 sec pause)   Then…   3 Rounds 30  Floor Press (15 per arm) 30 Side Plank Raises, (15 per side ) 30 SDHP                  Read more

AMRAP 35 minutes-Movements can be done in any order every round 800m Run 100 Double Unders 100 Lunges 50 Jumping Jacks 50 Pushups *Must Bike 100/70 Cal (can be broken into sets) at some point during workout Happy birthday to endurance regular, Trish!!  Read more

Front Squat: 5-5-5   Then…   FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups   300m Run 21 Kb Swings 15 Burpee Pull-ups   200m Run 21 Kb Swings 9 Burpee Pull-ups   Virtual 9am Bulgarian Split Squat:3 x 10-15 1/2 Kneeling SA High Pulls: 3 x 10-15   Then…   For Time 50-40-30-20-10 Split Jump Lunges Alt Leg V-ups              Read more