9 am- Olympic Lift Technique with Jenny 10 am- Endurance with Brian NO YOGA Endurance: 3 Rounds 100 Double Unders 80 Air Squats 40 Russian KB Swings 53/35 800m Run      Read more

Lynne With a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Toes to Ring *Run 400m, Row 500m, Bike 20/15 Cal or Ski 20/15 Cal after each round* Mat Fraser at the 2019 Crossfit Games doing Toes to Rings    Read more

WWPF 50/50 DU Relay 100 DB Snatches, 50/35 (switch as needed) 2/2 Legless Rope Climb relay   50/50 DU Relay 75 C2B Pull-ups (Switch as needed). 2/2legless rope climb relay   50/50 DU Relay 50 SandBag Ground 2 Over the shoulder, 100/75 2/2 legless rope climb relay   50/50 DU Relay 25 Hang Squat Cleans, 185/123 2/2 legless rope climb relay  Read more

Back Squat 3-3-3   Then:   21 Power Snatch (135/93) 12 Pullups 400 Meter Run   21 Back Squat (135/93) 12 Pullups 400 Meter Run   21 Jerks (shoulder to OverHead 135/93) 12 Pullups 400 Meter Run   Post Loads and Times to ZEN and Comments:Read more

10 Min AMRAP- “Cardio Junkie” 200m Run 50 feet Burpee Broad Jump   10 Min Amrap  –  ” Full Body BodyBuilding” 10 Box Step Up, 24”/20” (45/25) 10 Weighted Push-ups, 45/25 10 Standing Bicep curls, 35’s/20’s   10 Min AMRAP – “MidLine Mania” (Retest) :20 L Sit :40 HandStand Hold 1:00 Plank, 45/25      Read more