CFWC Deja Vu- 2 Minute rests between each, start over at beginning each time As Far As Possible in  3 Minutes Then…. As Far As Possible in 6 Minutes Then….. Finish (15 Minute cap) 7 Muscle Ups 20 Burpee Over Box Jumps 24/20 30 Ground to Overhead 135/93 40 Toes to Bar 800m Run or 1000m Row or 40/30 Cal bike  Read more

Front squat 3×5 with 2 sec pause in all reps @75-80% Then… 12 min EMOM (as many reps as possible in each min) 1st min: Single Arm DB Push-press 50/35 2nd min: SA DB Push-press 3rd min: Rope ClimbRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian NO YOGA TODAY Endurance: AMRAP 30 Minutes 200m Farmer Style Plate Carry 35’s/25’s 400m Run 30 Pushups 30 Situps 30 KB Swings 53/35Read more

CrossFit Open Workout 19.1   Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row     Non CrossFit Open Competitors  WOD   Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. Bike  or  50 Double Unders   Men 20-lb. ball to 10-ft. target Ladies 14lb ball to 9ft Target   Post Rounds to Comments, ZEN, and Games.Crossfit.com    Read more

WWPF 0:00 – 10:00 2RM Push Press   10:00 – 22:00 42-30-18 Pull-ups (partner hangs) Alt Box Jumps, 24/20 *Max Weighted strict pull-ups in remaining time , 35/17.5 kb   22:00 – 34:00 18-30-42 S2OH (partner holds front rack), 135/83 Alt Box Jumps, 24/20 *Max strict HSPU in remaining time Coming this summer….Read more