Deadlift 3×5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of 1RM)   Then:   15 Min AMRAP of:   30 Lunges (Unweighted, forward only, in place or walking) 20 Alternating DB Power Snatch (50#/35#) 10 DB Step UPs (24/20) (50#/35# – only one DB)   Post Loads and Times to ZEN and Comments:  Read more

Cardio Junkie – 10 min cap “Flight Simulator”  Unbroken DU For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * max target burpees in remaining time    CrossFit Upper Body Building- 10 min amrap  10 Barbell Floor Press Max Weighted Push-ups 10 Barbell Bent Over Rows Max Bicep Curls * loads vary depending on person   Gymnastics WOD – 10 min clock  complete the following in any order … 300’ Handstand Walk (modify with double arm waiters carry or shoulder touches) 50 weighted Pistols (modify with weighted Step-ups or pistols to a box) Accumulate 2 min L-Sit   The Open starts this Thursday. We will be doing the workouts every Saturday  Read more

EMOM 7 Minutes 2 Cleans 2 Jerks Then…… 3 Rounds 25/20 Cal Bike/25/20 Cal Ski/600m Run (Switch every round) 20 Chest to Bar Pullups 10 Clean and Jerk 165/103 Marshall working on his upright rowsRead more

TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes between each SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -5x Peg Board ascents and descents as fast as possible, rest as needed -3x ME Strict Deficit HSPU 2×45’s men and 2×35’s women.  If new to strict, accumulate 30 strict hspu, no deficit -Gymnastics Complex Work: For 15 minutes try to perfect the complex: 1 Ring pullup+2 toes through rings +3 ring muscle ups, unbroken No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD: For Time 50 Burpee Sandbag over Shoulder, alt shoulders 100/75lbs AND 3 Rounds 30/25...Read more

Back Squat Week1: 3 x 5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of Back Squat 1rm we just tested) Then… 12 min emom 1st min Sandbag Clean & Jerk 2nd min Toes to Bar Work at a threshold where you can maintain a number each round. CFWC Legends supporting Allison at her play! #fieldtripRead more