3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls 45/35 Then… 3 rounds: 1min. of close grip push-ups Immediately into; 1min. of alternating DB hammer bicep curls Rest 1min. Finisher…is a surprise ☠😁 Suzanne hitting 5 reps at 93lbs!Read more

WWPF : In Teams of 3  * Teammates may not work on the same movement at the same time.  * teams can start in any order    ::Running Clock:: Must Complete…. 90 Cal Bike 90 Cal Row 90 Cal Ski Erg   Then…   Must Complete… 60 Sandbag Ground 2 Shoulder, 100/75 60 Deadlifts, 275/183 60 Burpee Box Jumps, 24/20   Then…   Must Complete… 30 Rope Climbs 30 weighted strict pull-ups, 20/14 30 Wall Climbs      Read more

Front Squat 5-5-5   Then:   50 Double Unders 50 Situps 50 Wall Balls 35 Double Unders 35 Situps 35 Wall Balls 20 Double Unders 20 Situps 20 Wall Balls   Post Loads and Times to ZEN:  Read more

CrossFit Cardio- 10 Min Cap 42-30-18 Cal Ski Erg Target Burpee   CrossFit Upper-Body Building Ladder – 10 min cap Bent Over Row, 95/63 (1-2-3-4-5-6-7-8-9-10-11…..) Strict Dips:  (1-2-3-4-5-6-7-8-9-10-11…)   CrossFit Core 10 Min AMRAP 15  sec L-Sit 10 Stiff Arm Russian Twist (stay light) 5 Strict Toes 2 bar     HARSH ATTACKING THE L-SITRead more

15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle Ups (50 pull +50 push) Isabel- 30 Snatches 135/93   Tia Toomey and Matt Fraser, Crossfit Games ChampionsRead more