Clean 2-2-2 Then……. Mamba– In honor or Kobe, Gigi, John, Alyssa, Keri, Sarah, Payton, Christina, and Ara AMRAP 18 Minutes 5 Muscle Ups 8 Power Cleans 185/123 24 Box Jumps 30/24 13 Burpees Kobe and Gigi The Mamba WOD was created by Crossfit Invictus in 2016 in honor of Kobe’s retirement.  The 13 reps were added to honor the children who passed in the helicopter crash, all of whom were 13 years old.Read more

Back squat 6RM with 2 x 6 @ 97% 4 rounds :In 3 min 25/20 cal row, max DB Thrusters with remaining time. Rest 1 minute after each roundRead more

9am-Olympic Lift Technique with Amie 10am-Endurance WOD with Brian 11:15am- Yoga with Brantlee Endurance WOD Ring RowBarbara 5 Rounds 20 Ring Rows 30 Pushups 40 SitUps 50 Air Squats *400m Run or 500m Row after each roundRead more

Front Squat: establish a heavy triple    then…   For Time: 50 Double Unders 10 DB Hang Snatch, 50/35 50 Box Step-ups, 50/35   50 DU 20 DB Hang Snatch 40 Box Step-ups   50 DU 30 DB Hang Snatch 30 Box Step-ups   50 DU 20 DB Hang Snatch 20 Box Step-ups   50 DU 10 DB Hang Snatch 10 Box Step-upsRead more

15 Minutes to a Heavy Power Clean Then…… AMIE-Palooza AMRAP 15 Minutes 13 Wall Climbs 13 Power Cleans 155/103 13 Cal Ski 13 Toes Through Rings *Every 3 minutes 2 Rope Climbs Happy 26th birthday to Coach Amie!!!  Read more